You're at the doctor's office because you think something might be wrong. Rationally, you know tests are probably necessary, but getting the tests done sometimes provokes a lot of anxiety in all of us. We want to know the results, but are very concerned about the outcome."You need blood work" your doctor remarks casually. Your insides do an immediate flip-flop and you feel as if you've just begun hurtling down a very steep roller-coaster.
And when the results come back, it's tough to understand the medical jargon, particularly if the tests are "positive". We've all had the experience of "going south" and not listening to another word that's said after the initial "your test results are positive". Our minds are racing ahead, imagining all the awful possibilities.
Rarely, a considerate physician will be able to put the lab results in a less-worrisome perspective for the patient. For patients, it's important to know some key facts - facts that will empower you any time you need lab tests done.
First, statistically one out of every 20 tests performed will be reported as "abnormal" - even though the result is "normal" for the person being tested. If you are perfectly healthy and have 20 tests done on your blood sample, one of those 20 test results will be "out of the normal range" based on statistics alone.1
This is because a normal test range is calculated by eliminating the top 2.5% and the bottom 2.5% of results for a large group of normal people. This leaves the "normal range" as 95%. So if 20 tests are done, statistically one will be "abnormal", because its results fall in the top or bottom 2.5%. The result is normal for you, but reported as "abnormal".
Other factors to consider are the sensitivity and specificity of the lab test.2 Sensitivity relates to the test's precision in detecting the disease when the disease is present. If a test for colon cancer was 90% sensitive, it would miss ten cases of the disease out of every 100 cases. Specificity relates to whether a positive test actually indicates the presence of the disease you're being tested for. If a test is 90% specific, in ten cases out of 100 positive results, the patient does not actually have the disease.
So if a test has low sensitivity, actual cases of the disease may be missed. If a test has low specificity, test results reporting the presence of the disease may be wrong. All these factors need to be considered in accurately interpreting test results. Things are not always as they seem.3
Bottom line - test results always need to be evaluated in the specific context of the patient. An isolated lab result - or set of results - needs to be related to the patient's condition and circumstances. An accurate diagnosis is not based on lab results alone. That could be a big mistake. Similarly, x-ray, ultrasound, or MRI results need to be interpreted in context also.
Trying to interpret an x-ray without any clinical information is likely to lead to a wrong conclusion. Context is everything. If you have questions, we will be able to explain why certain tests are necessary.
1Thomas SL, et al: How accurate are diagnoses for rheumatoid arthritis and juvenile idiopathic arthritis in the general practice research database? Arthritis Rheum 59(9):1314-1321, 2008
2Friston KJ, et al: Classical and Bayesian inference in neuroimaging: theory. Neuroimage 16(2):465-483, 2002
3Kobayashi M, et al: Intraindividual variation in total and percent free prostate-specific antigen levels in prostate cancer suspects. Urol Int 74(3):198-202, 2005
Sunday, December 5, 2010
Monday, November 29, 2010
Exercising with your baby, Castle Rock, CO
From biking and hiking to walking and jogging, today's parents are keeping fit and bonding with their babies in the process. With an array of products unheard of a generation ago— like baby carriers, joggers and trailers— even the tiniest among us are enjoying the great outdoors. But while these items can make life easier and more enjoyable for both parent and child, they can be the cause of pain and injury if not used properly. The American Chiropractic Association (ACA) urges you to exercise caution and good judgment while exercising with your baby.
BIKING
When biking with a child on board, use a trailer, a rolling ride-along that hitches to the back end of a bike. It is a much safer option than a carrier, a "passenger" seat that sits directly on the bike, according to Dr. Scott Bautch, of ACA's Council on Occupational Health. Dr. Bautch prefers trailers because of their added stability. He cautions that carriers can decrease a bike's stability, possibly causing it to topple and injure both the parent and child.
To further ensure the child's safety while biking, keep the following tips in mind:
The trailer must be equipped with a harness that can be placed over the child's body. The harness should be complicated enough that the child cannot unhook it or wiggle out of it.
•A screen that covers the front of the trailer will add an extra line of protection against stray pebbles and other flying objects.
•Be sure to select a trailer that has large, bicycle-style tires, which will add stability and ease to your ride.
•Protect your child's head with a sturdy, adjustable helmet that can be sized to fit properly. If the helmet rests too high, it will expose part of the child's head, leaving it susceptible to injury.
•>Bike only on smooth surfaces for optimal control.
•Only an experienced rider should attempt to bike with a child on board at all. And even then, the rider should practice with a ride-along trailer for two weeks before riding with a real child— in an effort to get a feel for the strength and coordination necessary to maneuver the bike.
JOGGING
If you wish to go for a jog and bring your child along for the ride, the baby jogger is your best option. A baby jogger is a rolling pushcart that a parent can jog behind, using handlebars to maneuver. Here are some rules of thumb to consider:
•Make sure the handlebars of the jogger are both large and adjustable, so that they fit comfortably into your hands for complete control. The handlebars should be kept as upright as possible.
•Handbrakes and a locking mechanism are a necessity.
•Look for a jogger with a good shoulder harness to keep the child secure.
•Large, bicycle-style tires offer more control and stability.
•A screen over the front of the jogger adds to its safety by deflecting stray flying objects.
•Jog only on smooth surfaces.
WALKING OR HIKING
Backpack-Style and Front-Side Baby Carriers
For parents who prefer walking or hiking with their little ones, a backpack-style or front-side baby carrier could be for you. Dr. Bautch cautions, however, that there are risks involved with carrying an infant on your back in a backpack-style carrier. "The cervical spine of a child less than one year old is not fully developed. It is important at that age that the head does not bob around. The backpack-type carrier is not ideal because the parent cannot watch to make sure the child's head is stable. A front-side carrier is better for a very young child," explains Dr. Bautch.
Dr. Bautch also urges you to think about the following:
•A backpack-style or front-side carrier decreases a parent's stability when walking or hiking. It is critical that a parent gets into shape before attempting to use one of these products.
•Since these carriers will change the feel of walking or hiking quite a bit, they should not be used by beginning walkers or hikers.
•If using a backpack-style or front-side baby carrier, make sure to select one with wide straps for your shoulders and waist. This will help distribute the carrier's weight evenly. The shoulder straps should fit comfortably over the center of your collarbone.
•The carrier should include a harness to keep the child stable.
•Once you place the child in the carrier, check to make sure there is no bunching of material against the child's body, particularly on the back, buttocks and spine. Isolated, uneven pressure like this can produce pain.
Baby Slings
The "baby sling" is becoming more and more popular for its versatility of positions and comfort. But if you wish to use a baby sling, keep in mind that it is intended only for very young infants and follows these tips:
•A baby can become very hot inside the sling, so be mindful of the temperature around you. Also, make certain the baby's breathing is clear and unobstructed by the sling's material.
•Never run or jog while carrying a baby in any backpack-style carrier, front-side carrier or baby sling. A baby's body is not adjusted to the cyclic pattern that is a part of running and jogging. This motion can do damage to the baby's neck, spine and/or brain.
Take Care of Yourself
Finally, don't forget about your own health and comfort. When lifting a child to place him or her into a trailer or jogger, exercise caution. Don't bend from the waist, but begin in a 3-point squat and implement a two-stage lift that consists of a) pulling the child up to your chest and then b) lifting straight up with your leg muscles. Stay as close to the car seat or trailer as possible and place the child into it without reaching, stretching or twisting. The further the child is from your body, the more strain you will place on your spine and musculoskeletal system.
Call Dr. Matt Swager to discuss your chiropractic pregnancy care both during and after the pregnancy to make sure you getting the best possible care during this very important time.
BIKING
When biking with a child on board, use a trailer, a rolling ride-along that hitches to the back end of a bike. It is a much safer option than a carrier, a "passenger" seat that sits directly on the bike, according to Dr. Scott Bautch, of ACA's Council on Occupational Health. Dr. Bautch prefers trailers because of their added stability. He cautions that carriers can decrease a bike's stability, possibly causing it to topple and injure both the parent and child.
To further ensure the child's safety while biking, keep the following tips in mind:
The trailer must be equipped with a harness that can be placed over the child's body. The harness should be complicated enough that the child cannot unhook it or wiggle out of it.
•A screen that covers the front of the trailer will add an extra line of protection against stray pebbles and other flying objects.
•Be sure to select a trailer that has large, bicycle-style tires, which will add stability and ease to your ride.
•Protect your child's head with a sturdy, adjustable helmet that can be sized to fit properly. If the helmet rests too high, it will expose part of the child's head, leaving it susceptible to injury.
•>Bike only on smooth surfaces for optimal control.
•Only an experienced rider should attempt to bike with a child on board at all. And even then, the rider should practice with a ride-along trailer for two weeks before riding with a real child— in an effort to get a feel for the strength and coordination necessary to maneuver the bike.
JOGGING
If you wish to go for a jog and bring your child along for the ride, the baby jogger is your best option. A baby jogger is a rolling pushcart that a parent can jog behind, using handlebars to maneuver. Here are some rules of thumb to consider:
•Make sure the handlebars of the jogger are both large and adjustable, so that they fit comfortably into your hands for complete control. The handlebars should be kept as upright as possible.
•Handbrakes and a locking mechanism are a necessity.
•Look for a jogger with a good shoulder harness to keep the child secure.
•Large, bicycle-style tires offer more control and stability.
•A screen over the front of the jogger adds to its safety by deflecting stray flying objects.
•Jog only on smooth surfaces.
WALKING OR HIKING
Backpack-Style and Front-Side Baby Carriers
For parents who prefer walking or hiking with their little ones, a backpack-style or front-side baby carrier could be for you. Dr. Bautch cautions, however, that there are risks involved with carrying an infant on your back in a backpack-style carrier. "The cervical spine of a child less than one year old is not fully developed. It is important at that age that the head does not bob around. The backpack-type carrier is not ideal because the parent cannot watch to make sure the child's head is stable. A front-side carrier is better for a very young child," explains Dr. Bautch.
Dr. Bautch also urges you to think about the following:
•A backpack-style or front-side carrier decreases a parent's stability when walking or hiking. It is critical that a parent gets into shape before attempting to use one of these products.
•Since these carriers will change the feel of walking or hiking quite a bit, they should not be used by beginning walkers or hikers.
•If using a backpack-style or front-side baby carrier, make sure to select one with wide straps for your shoulders and waist. This will help distribute the carrier's weight evenly. The shoulder straps should fit comfortably over the center of your collarbone.
•The carrier should include a harness to keep the child stable.
•Once you place the child in the carrier, check to make sure there is no bunching of material against the child's body, particularly on the back, buttocks and spine. Isolated, uneven pressure like this can produce pain.
Baby Slings
The "baby sling" is becoming more and more popular for its versatility of positions and comfort. But if you wish to use a baby sling, keep in mind that it is intended only for very young infants and follows these tips:
•A baby can become very hot inside the sling, so be mindful of the temperature around you. Also, make certain the baby's breathing is clear and unobstructed by the sling's material.
•Never run or jog while carrying a baby in any backpack-style carrier, front-side carrier or baby sling. A baby's body is not adjusted to the cyclic pattern that is a part of running and jogging. This motion can do damage to the baby's neck, spine and/or brain.
Take Care of Yourself
Finally, don't forget about your own health and comfort. When lifting a child to place him or her into a trailer or jogger, exercise caution. Don't bend from the waist, but begin in a 3-point squat and implement a two-stage lift that consists of a) pulling the child up to your chest and then b) lifting straight up with your leg muscles. Stay as close to the car seat or trailer as possible and place the child into it without reaching, stretching or twisting. The further the child is from your body, the more strain you will place on your spine and musculoskeletal system.
Call Dr. Matt Swager to discuss your chiropractic pregnancy care both during and after the pregnancy to make sure you getting the best possible care during this very important time.
Sunday, November 21, 2010
Neck Pain: Chiropractic Can Help
Who hasn’t had neck pain at one time or another? What’s more, many of us have experienced on-going neck troubles at some point during our lives. Looking at human anatomy, it’s no wonder pain strikes us so often in this vulnerable area. While the neck structure gives us an amazing range of movement with which to see our environment, it also leaves us prone to injury of the muscles, ligaments, tendons and joints. But by making regular visits to the chiropractor, paying attention to posture and doing regular stretching and strengthening exercises, our necks can be pain-free.
Frequent chiropractic adjustments help prevent neck pain from occurring in the first place, but some everyday activities such as poor posture during watching TV, using a computer, reading a book or talking on the phone can easily trigger neck pain. Here are a few tips for avoiding neck pain throughout your day:
•Pay attention to your posture. Check with your chiropractor for guidelines to help improve your everyday posture.
•Do not read hunched over a desk or table. Prop reading material at eye level.
•If you spend long periods on the phone at work or home, consider using a headset rather than cradling the phone between your head and shoulder.
•Don’t crane your neck to see a poorly placed computer monitor. Place the monitor at eye level, square to your shoulders if possible.
•Ask your chiropractor to show you neck exercises to strengthen weak areas or relax tight muscles.
Neck pain that won’t go away or keeps coming back can signal a more serious underlying problem such as a subluxation or degeneration in the joints (such as what occurs with arthritis).
If you experience neck pain that doesn’t abate within 24 hours, seek the advice of Dr. Matthew Swager for diagnosis and treatment.
Frequent chiropractic adjustments help prevent neck pain from occurring in the first place, but some everyday activities such as poor posture during watching TV, using a computer, reading a book or talking on the phone can easily trigger neck pain. Here are a few tips for avoiding neck pain throughout your day:
•Pay attention to your posture. Check with your chiropractor for guidelines to help improve your everyday posture.
•Do not read hunched over a desk or table. Prop reading material at eye level.
•If you spend long periods on the phone at work or home, consider using a headset rather than cradling the phone between your head and shoulder.
•Don’t crane your neck to see a poorly placed computer monitor. Place the monitor at eye level, square to your shoulders if possible.
•Ask your chiropractor to show you neck exercises to strengthen weak areas or relax tight muscles.
Neck pain that won’t go away or keeps coming back can signal a more serious underlying problem such as a subluxation or degeneration in the joints (such as what occurs with arthritis).
If you experience neck pain that doesn’t abate within 24 hours, seek the advice of Dr. Matthew Swager for diagnosis and treatment.
Thursday, November 18, 2010
Getting A Good Night's Sleep
Americans spend more than $2 billion each year on sleep-aiding medications. Sleep is supposed to be a natural process. What's going on? There are many issues in the way of getting a good night's sleep. Daily stresses - work problems, financial difficulties, family challenges - can all keep a person up at night.1 We rehash what was said over and over again, or we endlessly review the problems confronting us, creating more anxiety and worry while the minutes and maybe even hours tick away.
Eating late at night - particularly fat-filled foods and snacks - may also interfere with a person's ability to fall asleep and sleep restfully. Late night meals engage all the resources of your digestive system - your body is actually doing a lot of work when it's supposed to be resting. Not good. And, of course, a lot of this late night food is stored as fat, creating additional problems.
Not enough exercise also contributes to lack of restful sleep.2,3 When you're doing vigorous physical work, your body needs to recover. Sleep allows your body to repair and rebuild, getting stronger in the process. Regardless of one's stresses and worries, vigorous exercise makes a physical demand on your body that will put you right to sleep.
If you're not exercising regularly, this strong physiologic need for deep rest is missing, and you'll likely be tossing and turning the night away.
Old, soft, lumpy mattresses are another potential sleep-disturber. But too-firm mattresses may also cause problems. A good mattress is supportive and comfortable - it "gives" in all the right places and provides a balanced, springy platform for a restful night's sleep. The solutions are straightforward and none of them involve medication. Regular exercise is the key ingredient. With consistent exercise, your body's need for sleep will win out over your conscious mind's automatic mechanism of repeatedly processing the day's events.
Chiropractic care may be another key ingredient. Gentle chiropractic treatment ensures that all your body's systems are talking to each other and the right messages are getting through. Chiropractic treatment ensures clear communication from one body system to another. Late at night, systems shut down when they're supposed to and the result
is a good night's sleep. Your chiropractor will be glad to provide you with important information on customized exercise and nutrition programs that will help you continue to be healthy and well.
1Richardson GS: Human physiological models of insomnia. Sleep Med 8(Suppl 4):S9-S14, 2007
2Lee YC, et al: Lifestyle risk factors associated with fatigue in graduate students. J Formos Med Assoc 106(7):565-572, 2007
3Li F, et al: Tai chi and self-rated quality of sleep and daytime sleepiness in older adults: a randomized controlled trial. J Am Geriatr Soc 52(6):892-900, 2004
Eating late at night - particularly fat-filled foods and snacks - may also interfere with a person's ability to fall asleep and sleep restfully. Late night meals engage all the resources of your digestive system - your body is actually doing a lot of work when it's supposed to be resting. Not good. And, of course, a lot of this late night food is stored as fat, creating additional problems.
Not enough exercise also contributes to lack of restful sleep.2,3 When you're doing vigorous physical work, your body needs to recover. Sleep allows your body to repair and rebuild, getting stronger in the process. Regardless of one's stresses and worries, vigorous exercise makes a physical demand on your body that will put you right to sleep.
If you're not exercising regularly, this strong physiologic need for deep rest is missing, and you'll likely be tossing and turning the night away.
Old, soft, lumpy mattresses are another potential sleep-disturber. But too-firm mattresses may also cause problems. A good mattress is supportive and comfortable - it "gives" in all the right places and provides a balanced, springy platform for a restful night's sleep. The solutions are straightforward and none of them involve medication. Regular exercise is the key ingredient. With consistent exercise, your body's need for sleep will win out over your conscious mind's automatic mechanism of repeatedly processing the day's events.
Chiropractic care may be another key ingredient. Gentle chiropractic treatment ensures that all your body's systems are talking to each other and the right messages are getting through. Chiropractic treatment ensures clear communication from one body system to another. Late at night, systems shut down when they're supposed to and the result
is a good night's sleep. Your chiropractor will be glad to provide you with important information on customized exercise and nutrition programs that will help you continue to be healthy and well.
1Richardson GS: Human physiological models of insomnia. Sleep Med 8(Suppl 4):S9-S14, 2007
2Lee YC, et al: Lifestyle risk factors associated with fatigue in graduate students. J Formos Med Assoc 106(7):565-572, 2007
3Li F, et al: Tai chi and self-rated quality of sleep and daytime sleepiness in older adults: a randomized controlled trial. J Am Geriatr Soc 52(6):892-900, 2004
Sunday, November 7, 2010
Chiropractic Care Helps Neck Pain, Castlerock, CO
Who hasn’t had neck pain at one time or another? What’s more, many of us have experienced on-going neck troubles at some point during our lives. Looking at human anatomy, it’s no wonder pain strikes us so often in this vulnerable area. While the neck structure gives us an amazing range of movement with which to see our environment, it also leaves us prone to injury of the muscles, ligaments, tendons and joints. But by making regular visits to the chiropractor, paying attention to posture and doing regular stretching and strengthening exercises, our necks can be pain-free.
Frequent chiropractic adjustments help prevent neck pain from occurring in the first place, but some everyday activities such as poor posture during watching TV, using a computer, reading a book or talking on the phone can easily trigger neck pain. Here are a few tips for avoiding neck pain throughout your day:
•Pay attention to your posture. Check with your chiropractor for guidelines to help improve your everyday posture.
•Do not read hunched over a desk or table. Prop reading material at eye level.
•If you spend long periods on the phone at work or home, consider using a headset rather than cradling the phone between your head and shoulder.
•Don’t crane your neck to see a poorly placed computer monitor. Place the monitor at eye level, square to your shoulders if possible.
•Ask your chiropractor to show you neck exercises to strengthen weak areas or relax tight muscles.
Neck pain that won’t go away or keeps coming back can signal a more serious underlying problem such as a subluxation or degeneration in the joints (such as what occurs with arthritis). If you experience neck pain that doesn’t abate within 24 hours, seek the advice of your chiropractor for diagnosis and treatment.
Frequent chiropractic adjustments help prevent neck pain from occurring in the first place, but some everyday activities such as poor posture during watching TV, using a computer, reading a book or talking on the phone can easily trigger neck pain. Here are a few tips for avoiding neck pain throughout your day:
•Pay attention to your posture. Check with your chiropractor for guidelines to help improve your everyday posture.
•Do not read hunched over a desk or table. Prop reading material at eye level.
•If you spend long periods on the phone at work or home, consider using a headset rather than cradling the phone between your head and shoulder.
•Don’t crane your neck to see a poorly placed computer monitor. Place the monitor at eye level, square to your shoulders if possible.
•Ask your chiropractor to show you neck exercises to strengthen weak areas or relax tight muscles.
Neck pain that won’t go away or keeps coming back can signal a more serious underlying problem such as a subluxation or degeneration in the joints (such as what occurs with arthritis). If you experience neck pain that doesn’t abate within 24 hours, seek the advice of your chiropractor for diagnosis and treatment.
Monday, October 25, 2010
Prepare for Winter Sports Activities
When snow, ice and frigid weather blast into town, watch out, says the American Chiropractic Association (ACA). Winter recreational activities and chores can pose problems for the outdoor enthusiast whose body is not in condition. Winter sports like skating, skiing and sledding can cause painful muscle spasms, strains or tears if you're not in shape. Even shoveling snow the wrong way, clambering awkwardly over snow banks, slipping on sidewalks and wearing the wrong kinds of clothing can all pose the potential for spasms, strains and sprains.
Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause a great deal of pain. As muscles and blood vessels contract to conserve the body's heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among the physically unfit. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help avoid injury and costly health care bills.
"Simply put, warming up is essential," says Olympic speedskating gold and silver medallist Derek Parra. "In fact, when pressed for time, it's better to shorten the length of your workout and keep a good warm-up than to skip the warm-up and dive right into the workout. Skipping your warm-up is the best way to get hurt." Parra, who took both the gold and silver medals during the 2002 Winter Olympics in Salt Lake City, Utah, adds that, "You can complete a good warm-up in 15-20 minutes. And believe me, it will make your workout more pleasant and safe."
Derek Parra and the ACA suggest that you start with some light aerobic activity (jogging, biking, fast walking) for about 7-10 minutes. Then follow these tips to help you fight back the winter weather:
•Skiing - do 10 to 15 squats. Stand with your legs shoulder width apart, knees aligned over your feet. Slowly lower your buttocks as you bend your knees over your feet. Stand up straight again.
•Skating - do several lunges. Take a moderately advanced step with one foot. Let your back knee come down to the floor while keeping your shoulders in position over your hips. Repeat the process with your other foot.
•Sledding/tobogganing - do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow. Either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.
•Don't forget cool-down stretching for all of these sports - At the bottom of the sledding hill, for instance, before trudging back up, do some more knees-to-chest stretches, or repetitive squatting movements to restore flexibility.
Shoveling snow can also wreak havoc on the musculoskeletal system. The ACA suggests the following tips for exercise of the snow shoveling variety:
•If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.
•Layer clothing to keep your muscles warm and flexible.
•Shoveling can strain "de-conditioned" muscles between your shoulders, in your upper back, lower back, buttocks and legs. So, do some warm-up stretching before you grab that shovel.
•When you do shovel, push the snow straight ahead. Don't try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions.
•Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.
•Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.
•Stop if you feel chest pain, or get really tired or have shortness of breath. You may need immediate professional help.
After any of these activities, if you are sore, apply an ice bag to the affected area for 20 minutes, then take it off for a couple of hours. Repeat a couple of times each day over the next day or two.
For sports treatment, please check with Dr. Swager at Back to Health Chiropractic - 303-688-8855 and let Chiropractic care help you reach your complete sports and wellness goals.
Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause a great deal of pain. As muscles and blood vessels contract to conserve the body's heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among the physically unfit. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help avoid injury and costly health care bills.
"Simply put, warming up is essential," says Olympic speedskating gold and silver medallist Derek Parra. "In fact, when pressed for time, it's better to shorten the length of your workout and keep a good warm-up than to skip the warm-up and dive right into the workout. Skipping your warm-up is the best way to get hurt." Parra, who took both the gold and silver medals during the 2002 Winter Olympics in Salt Lake City, Utah, adds that, "You can complete a good warm-up in 15-20 minutes. And believe me, it will make your workout more pleasant and safe."
Derek Parra and the ACA suggest that you start with some light aerobic activity (jogging, biking, fast walking) for about 7-10 minutes. Then follow these tips to help you fight back the winter weather:
•Skiing - do 10 to 15 squats. Stand with your legs shoulder width apart, knees aligned over your feet. Slowly lower your buttocks as you bend your knees over your feet. Stand up straight again.
•Skating - do several lunges. Take a moderately advanced step with one foot. Let your back knee come down to the floor while keeping your shoulders in position over your hips. Repeat the process with your other foot.
•Sledding/tobogganing - do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow. Either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.
•Don't forget cool-down stretching for all of these sports - At the bottom of the sledding hill, for instance, before trudging back up, do some more knees-to-chest stretches, or repetitive squatting movements to restore flexibility.
Shoveling snow can also wreak havoc on the musculoskeletal system. The ACA suggests the following tips for exercise of the snow shoveling variety:
•If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.
•Layer clothing to keep your muscles warm and flexible.
•Shoveling can strain "de-conditioned" muscles between your shoulders, in your upper back, lower back, buttocks and legs. So, do some warm-up stretching before you grab that shovel.
•When you do shovel, push the snow straight ahead. Don't try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions.
•Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.
•Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.
•Stop if you feel chest pain, or get really tired or have shortness of breath. You may need immediate professional help.
After any of these activities, if you are sore, apply an ice bag to the affected area for 20 minutes, then take it off for a couple of hours. Repeat a couple of times each day over the next day or two.
For sports treatment, please check with Dr. Swager at Back to Health Chiropractic - 303-688-8855 and let Chiropractic care help you reach your complete sports and wellness goals.
Monday, October 18, 2010
Combating Alzheimer’s - Castle Rock, CO
Combating Alzheimer’s
The time is now to protect yourself from Alzheimer’s – a disease affecting around 4.5 million Americans (some as young as 55). Below are few simple ways to keep a fit mind:
1. Try the Sunday crossword puzzle in the newspaper.
2. Eat foods or supplements containing omega-3 fatty acid DHA.
3. Do a puzzle a week that requires logic, like Sudoku, Kakuro and Nurikabe.
4. Play games that involve strategy, like chess, dominoes or bridge.
5. Take up a new musical instrument, or learn a new language.
Discuss your health concerns with Dr. Swager on your next visit.
The time is now to protect yourself from Alzheimer’s – a disease affecting around 4.5 million Americans (some as young as 55). Below are few simple ways to keep a fit mind:
1. Try the Sunday crossword puzzle in the newspaper.
2. Eat foods or supplements containing omega-3 fatty acid DHA.
3. Do a puzzle a week that requires logic, like Sudoku, Kakuro and Nurikabe.
4. Play games that involve strategy, like chess, dominoes or bridge.
5. Take up a new musical instrument, or learn a new language.
Discuss your health concerns with Dr. Swager on your next visit.
Monday, October 11, 2010
Core Strengthening and Spinal IQ in Castlerock, CO
In the old days, no one talked about core strengthening. Football players, ballet dancers, and gymnasts went to practice and class and did what they did. We now know that much of what these highly trained athletes were doing was designed to strengthen their core musculature.
Your core muscles include your deep abdominal muscles and your deep spinal, pelvic, and hip muscles. Core muscles are trained by large, compound movements that use your body's own weight as a gravitational load. Squats, push-ups, pull-ups, and jumping jacks are all excellent core exercises.
Again, decades ago athletic coaches never talked about core exercises. They just knew these basic, fundamental exercises were critically important for their students' success.
Additional important core exercises include the plank, pelvis press-ups, and the scorpion. Dr. Swager will be able to help you select a group of core exercises that will work for you.
Your core muscles include your deep abdominal muscles and your deep spinal, pelvic, and hip muscles. Core muscles are trained by large, compound movements that use your body's own weight as a gravitational load. Squats, push-ups, pull-ups, and jumping jacks are all excellent core exercises.
Again, decades ago athletic coaches never talked about core exercises. They just knew these basic, fundamental exercises were critically important for their students' success.
Additional important core exercises include the plank, pelvis press-ups, and the scorpion. Dr. Swager will be able to help you select a group of core exercises that will work for you.
Wednesday, October 6, 2010
Keeping Athletic Kids Healthy & Fit in Castlerock, CO
In today's age of health and fitness, more and more kids are involved in sporting activities. Although being part of a football, soccer or Little League team is an important rite of passage for many kids, parents and their children could be overlooking the importance of proper nutrition and body conditioning needed for preventing injuries on and off the playing field.
"The majority, if not all, sports are good, provided that the child prepares appropriately," says Dr. Carl Heigl, president of the American Chiropractic Association's Council on Sports Injuries and Physical Fitness. "Without proper preparation, playing any sport can turn into a bad experience. There are structural and physical developmental issues that need to be taken into consideration before children undertake certain sports."
Highly competitive sports such as football, gymnastics and wrestling follow rigorous training schedules that can be potentially dangerous to an adolescent or teenager.
The best advice for parents who have young athletes in the family is to help them prepare their bodies and to learn to protect themselves from sports-related injuries before they happen.
"Proper warm up, stretching and weight-lifting exercises are essential for kids involved in sports, but many kids learn improper stretching or weight-lifting techniques, making them more susceptible to injury," says Dr. Steve Horwitz. "Parents need to work with their kids and make sure they receive the proper sports training."
"Young athletes should begin with a slow jog to warm up the legs and arms and stretch all the major muscle groups," says Dr. Horwitz. "Kids involved in football, baseball, gymnastics and swimming should develop a routine that includes strengthening exercises for the abdomen, the low-back muscles, arms and shoulders."
Proper nutrition and hydration are also extremely vital. "A student athlete may need to drink eight to ten 8-ounce glasses of water for proper absorption. Breakfast should be the most important meal of the day. Also, eating a healthy meal before and after practice or a game allows for proper replenishment and refuels the body," adds Dr. Horwitz.
Young athletes today often think they are invincible. The following tips can help ensure your child does not miss a step when it comes to proper fitness, stretching, training and rest that the body needs to engage in sporting activities.
Encourage your child to:
•Wear the proper equipment. Certain contact sports, such as football and hockey, can be dangerous if the equipment is not properly fitted. Make sure all items of equipment— including helmets, pads, and shoes— fit your child or adolescent. Talk to your child's coach or trainer if the equipment is damaged.
•Eat healthy meals. Make sure your young athlete is eating a well-balanced diet and does not skip meals. Avoid high-fat foods, such as candy bars and fast food. At home, provide fruit rather than cookies, and vegetables rather than potato chips.
•Maintain a healthy weight. Certain sports, such as gymnastics, wrestling and figure skating, require your young athlete to follow strict dietary rules. Be sure your child does not feel pressured into being too thin and that he/she understands proper nutrition and caloric intake is needed for optimal performance and endurance.
•Drink water. Hydration is a key element to optimal fitness. Teenage athletes should drink at least eight 8-ounce glasses of water a day. Younger athletes should drink five to eight 8-ounce glasses of water.
•Drink milk. Make sure your child has enough calcium included in his/her diet. ACA recommends 1 percent or skim milk for children over 2 years old rather than whole milk because of its high fat content. The calcium in milk is essential for healthy bones and reduces the risk of joint-and muscle- related injuries.
•Avoid sugar-loaded, caffeinated and carbonated drinks. Sports drinks are a good source of replenishment for those kids engaged in long-duration sports, such as track and field.
•Follow a warm-up routine. Be sure your child or his/her coach includes a warm-up and stretching session before every practice, game or meet. A slow jog, jumping rope and/or lifting small weights reduces the risk of torn or ripped muscles. Flexibility becomes a preventive key when pushing to score that extra goal or make that critical play.
•Take vitamins daily. A multi-vitamin and Vitamin C are good choices for the young athlete. Vitamin B and amino acids may help reduce the pain from contact sports. Thiamine can help promote healing. Also consider Vitamin A to strengthen scar tissue.
•Avoid trendy supplements. Kids under the age of 18 should avoid the use of performance-enhanced supplements, such as creatine. Instead, they should ask their coach or trainer to include weekly weight-training and body-conditioning sessions in their workout.
•Get plenty of rest. Eight hours of sleep is ideal for the young athlete. Lack of sleep and rest can catch up with the athlete and decrease performance. Sluggishness, irritability and loss of interest could indicate that your child is fatigued.
"The majority, if not all, sports are good, provided that the child prepares appropriately," says Dr. Carl Heigl, president of the American Chiropractic Association's Council on Sports Injuries and Physical Fitness. "Without proper preparation, playing any sport can turn into a bad experience. There are structural and physical developmental issues that need to be taken into consideration before children undertake certain sports."
Highly competitive sports such as football, gymnastics and wrestling follow rigorous training schedules that can be potentially dangerous to an adolescent or teenager.
The best advice for parents who have young athletes in the family is to help them prepare their bodies and to learn to protect themselves from sports-related injuries before they happen.
"Proper warm up, stretching and weight-lifting exercises are essential for kids involved in sports, but many kids learn improper stretching or weight-lifting techniques, making them more susceptible to injury," says Dr. Steve Horwitz. "Parents need to work with their kids and make sure they receive the proper sports training."
"Young athletes should begin with a slow jog to warm up the legs and arms and stretch all the major muscle groups," says Dr. Horwitz. "Kids involved in football, baseball, gymnastics and swimming should develop a routine that includes strengthening exercises for the abdomen, the low-back muscles, arms and shoulders."
Proper nutrition and hydration are also extremely vital. "A student athlete may need to drink eight to ten 8-ounce glasses of water for proper absorption. Breakfast should be the most important meal of the day. Also, eating a healthy meal before and after practice or a game allows for proper replenishment and refuels the body," adds Dr. Horwitz.
Young athletes today often think they are invincible. The following tips can help ensure your child does not miss a step when it comes to proper fitness, stretching, training and rest that the body needs to engage in sporting activities.
Encourage your child to:
•Wear the proper equipment. Certain contact sports, such as football and hockey, can be dangerous if the equipment is not properly fitted. Make sure all items of equipment— including helmets, pads, and shoes— fit your child or adolescent. Talk to your child's coach or trainer if the equipment is damaged.
•Eat healthy meals. Make sure your young athlete is eating a well-balanced diet and does not skip meals. Avoid high-fat foods, such as candy bars and fast food. At home, provide fruit rather than cookies, and vegetables rather than potato chips.
•Maintain a healthy weight. Certain sports, such as gymnastics, wrestling and figure skating, require your young athlete to follow strict dietary rules. Be sure your child does not feel pressured into being too thin and that he/she understands proper nutrition and caloric intake is needed for optimal performance and endurance.
•Drink water. Hydration is a key element to optimal fitness. Teenage athletes should drink at least eight 8-ounce glasses of water a day. Younger athletes should drink five to eight 8-ounce glasses of water.
•Drink milk. Make sure your child has enough calcium included in his/her diet. ACA recommends 1 percent or skim milk for children over 2 years old rather than whole milk because of its high fat content. The calcium in milk is essential for healthy bones and reduces the risk of joint-and muscle- related injuries.
•Avoid sugar-loaded, caffeinated and carbonated drinks. Sports drinks are a good source of replenishment for those kids engaged in long-duration sports, such as track and field.
•Follow a warm-up routine. Be sure your child or his/her coach includes a warm-up and stretching session before every practice, game or meet. A slow jog, jumping rope and/or lifting small weights reduces the risk of torn or ripped muscles. Flexibility becomes a preventive key when pushing to score that extra goal or make that critical play.
•Take vitamins daily. A multi-vitamin and Vitamin C are good choices for the young athlete. Vitamin B and amino acids may help reduce the pain from contact sports. Thiamine can help promote healing. Also consider Vitamin A to strengthen scar tissue.
•Avoid trendy supplements. Kids under the age of 18 should avoid the use of performance-enhanced supplements, such as creatine. Instead, they should ask their coach or trainer to include weekly weight-training and body-conditioning sessions in their workout.
•Get plenty of rest. Eight hours of sleep is ideal for the young athlete. Lack of sleep and rest can catch up with the athlete and decrease performance. Sluggishness, irritability and loss of interest could indicate that your child is fatigued.
Monday, September 27, 2010
At Desk Posture
Because many people spend almost half of all of their waking hours sitting at a desk, it is important that your chair, desk and other equipment help your body maintain good posture and alignment. A healthy work station involves being aware of your seating, keyboard and mouse, computer monitor position and glare, telephone position, feet position, lighting and proper positioning of your work. It is critical to evaluate the proper set up of your work environment because it is often the cause of most repetitive stress injuries, such as carpel tunel.
Things like improper chair position, cradling the phone between your ear and shoulder, or straining your neck to look at your computer monitor is not a big deal every once in a while, but when you do the same repetitive motions for several hours a day, several days a week, several weeks a month and so on., you will find that your body eventually has to give and in many cases will suffer pain, discomfort, poor posture and spinal disc damage. Unfortunately, most people don’t correlate these problems to their day-to-day activity because they think it has to be caused by a specific traumatic event. That’s just not the case.
Discuss with Dr. Swager, Castlerock CO.
Things like improper chair position, cradling the phone between your ear and shoulder, or straining your neck to look at your computer monitor is not a big deal every once in a while, but when you do the same repetitive motions for several hours a day, several days a week, several weeks a month and so on., you will find that your body eventually has to give and in many cases will suffer pain, discomfort, poor posture and spinal disc damage. Unfortunately, most people don’t correlate these problems to their day-to-day activity because they think it has to be caused by a specific traumatic event. That’s just not the case.
Discuss with Dr. Swager, Castlerock CO.
Tuesday, September 21, 2010
Children Need to Practice Good Computer Ergonomics, Too
At least 70 percent of America's 30 million elementary school students use computers, according to a recent New York Times article. As a result of this increased usage, doctors of chiropractic are treating more young patients suffering from the effects of working at computer stations that are either designed for adults or poorly designed for children. Many children are already suffering from repetitive motion injuries (RMI) such as carpal tunnel syndrome and chronic pain in the hands, back, neck and shoulders.
A recently published study conducted by a team of researchers from Cornell University found that 40 percent of the elementary school children they studied used computer workstations that put them at postural risk. The remaining 60 percent scored in a range indicating "some concern."
"Emphasis needs to be placed on teaching children how to properly use computer workstations," stated Dr. Scott Bautch, a member of the American Chiropractic Association's Council on Occupational Health. "Poor work habits and computer workstations that don't fit a child's body during the developing years can have harmful physical effects that can last a lifetime. Parents need to be just as concerned about their children's interaction with their computer workstations as they are with any activities that may affect their children's long-term health," added Dr. Bautch.
What can you do?
To reduce the possibility of your child suffering painful and possibly disabling injuries, the American Chiropractic Association (ACA) and its Council on Occupational Health offer the following tips:
If children and adults in your home share the same computer workstation, make certain that the workstation can be modified for each child's use.
Position the computer monitor so the top of the screen is at or below the child's eye level. This can be accomplished by taking the computer off its base or stand, or having the child sit on firm pillows or phone books to reach the desired height.
Make sure the chair at the workstation fits the child correctly. An ergonomic back cushion, pillow or a rolled-up towel can be placed in the small of the child's back for added back support. There should be two inches between the front edge of the seat and the back of the knees. The chair should have arm supports so that elbows are resting within a 70- to 135-degree angle to the computer keyboard.
Wrists should be held in a neutral position while typing - not angled up or down. The mousing surface should be close to the keyboard so your child doesn't have to reach or hold the arm away from the body.
The child's knees should be positioned at an approximate 90- to 120-degree angle. To accomplish this angle, feet can be placed on a foot rest, box, stool or similar object.
Reduce eyestrain by making sure there is adequate lighting and that there is no glare on the monitor screen. Use an antiglare screen if necessary.
Limit your child's time at the computer and make sure he or she takes periodic stretch breaks during computing time. Stretches can include: clenching hands into fists and moving them in 10 circles inward and 10 circles outward; placing hands in a praying position and squeezing them together for 10 seconds and then pointing them downward and squeezing them together for 10 seconds; spreading fingers apart and then closing them one by one; standing and wrapping arms around the body and turning all the way to the left and then all the way to the right.
Your child's muscles need adequate hydration to work properly and avoid injury. Encourage your child to drink four 8-ounce glasses of water a day. Carbonated beverages, juices and other sweet drinks are not a substitute.
Urge your child's school or PTA officials to provide education on correct computer ergonomics and to install ergonomically correct workstations.
"If your child continues to complain of pain and strain from sitting at a computer, see a doctor of chiropractic.
Information provided by the American Chiropractic Association.
A recently published study conducted by a team of researchers from Cornell University found that 40 percent of the elementary school children they studied used computer workstations that put them at postural risk. The remaining 60 percent scored in a range indicating "some concern."
"Emphasis needs to be placed on teaching children how to properly use computer workstations," stated Dr. Scott Bautch, a member of the American Chiropractic Association's Council on Occupational Health. "Poor work habits and computer workstations that don't fit a child's body during the developing years can have harmful physical effects that can last a lifetime. Parents need to be just as concerned about their children's interaction with their computer workstations as they are with any activities that may affect their children's long-term health," added Dr. Bautch.
What can you do?
To reduce the possibility of your child suffering painful and possibly disabling injuries, the American Chiropractic Association (ACA) and its Council on Occupational Health offer the following tips:
If children and adults in your home share the same computer workstation, make certain that the workstation can be modified for each child's use.
Position the computer monitor so the top of the screen is at or below the child's eye level. This can be accomplished by taking the computer off its base or stand, or having the child sit on firm pillows or phone books to reach the desired height.
Make sure the chair at the workstation fits the child correctly. An ergonomic back cushion, pillow or a rolled-up towel can be placed in the small of the child's back for added back support. There should be two inches between the front edge of the seat and the back of the knees. The chair should have arm supports so that elbows are resting within a 70- to 135-degree angle to the computer keyboard.
Wrists should be held in a neutral position while typing - not angled up or down. The mousing surface should be close to the keyboard so your child doesn't have to reach or hold the arm away from the body.
The child's knees should be positioned at an approximate 90- to 120-degree angle. To accomplish this angle, feet can be placed on a foot rest, box, stool or similar object.
Reduce eyestrain by making sure there is adequate lighting and that there is no glare on the monitor screen. Use an antiglare screen if necessary.
Limit your child's time at the computer and make sure he or she takes periodic stretch breaks during computing time. Stretches can include: clenching hands into fists and moving them in 10 circles inward and 10 circles outward; placing hands in a praying position and squeezing them together for 10 seconds and then pointing them downward and squeezing them together for 10 seconds; spreading fingers apart and then closing them one by one; standing and wrapping arms around the body and turning all the way to the left and then all the way to the right.
Your child's muscles need adequate hydration to work properly and avoid injury. Encourage your child to drink four 8-ounce glasses of water a day. Carbonated beverages, juices and other sweet drinks are not a substitute.
Urge your child's school or PTA officials to provide education on correct computer ergonomics and to install ergonomically correct workstations.
"If your child continues to complain of pain and strain from sitting at a computer, see a doctor of chiropractic.
Information provided by the American Chiropractic Association.
Tuesday, September 14, 2010
Choosing the Right Shoes, Castle Rock, CO
Look around any crowded city street, and you'll see plenty of footwear, from stiletto heels to platform shoes— that is more than a little unkind to our feet. It's no wonder that foot pain is such a common complaint. But it's not just our feet that are hurting. Improper footwear places strain on the knees, hips and back. Your feet serve three purposes: support, locomotion and shock absorption. So, support your body by following these guidelines for proper footwear.
Leave the High-Heels Behind
Women, listen up: The higher the heel on your shoe, the greater the amount of stress placed on your forefoot. High-heeled shoes can contribute to the collapse of one or more of the foot's three arches. These shoes also place undue stress on the ankle, which can lead to ankle instability and sprains. Plus, when you wear high-heels your calf muscles shorten, warns Achtermann. Then, if you alternate between high heels and flat shoes, your calf muscles go through a shorten/lengthen cycle that can lead to pelvic imbalances and low back pain.
Consider Orthotics
Many chiropractors recommend orthotics. There are two kinds of orthotics: the simple, commercially-made insoles that are available at outdoor sports or shoe stores, and custom orthotics. Custom orthotics are superior since they are tailored to your individual foot and are designed to correct for your particular imbalances. These are created by making an impression of each foot called a cast, and then correcting for specific misalignments. Custom orthotics help to prevent dysfunction of the lower body and legs, and decrease spinal stress.
Leave the High-Heels Behind
Women, listen up: The higher the heel on your shoe, the greater the amount of stress placed on your forefoot. High-heeled shoes can contribute to the collapse of one or more of the foot's three arches. These shoes also place undue stress on the ankle, which can lead to ankle instability and sprains. Plus, when you wear high-heels your calf muscles shorten, warns Achtermann. Then, if you alternate between high heels and flat shoes, your calf muscles go through a shorten/lengthen cycle that can lead to pelvic imbalances and low back pain.
Consider Orthotics
Many chiropractors recommend orthotics. There are two kinds of orthotics: the simple, commercially-made insoles that are available at outdoor sports or shoe stores, and custom orthotics. Custom orthotics are superior since they are tailored to your individual foot and are designed to correct for your particular imbalances. These are created by making an impression of each foot called a cast, and then correcting for specific misalignments. Custom orthotics help to prevent dysfunction of the lower body and legs, and decrease spinal stress.
Wednesday, September 8, 2010
Chiropractic Treatment During Pregnancy
The American Chiropractic Association released useful information for moms to be. Pregnancy can cause a great strain on a woman’s body. With the baby growing women can feel pain in their back, legs, buttocks, and experience increased pressure on her sciatic nerve. Chiropractic care can help! Chiropractic is a safe non-drug non-surgical approach to back pain. Chiropractic care can also be helpful after childbirth. In the eight weeks following labor the ligaments begin to tighten up again. Any problems brought on during pregnancy from improper lifting/reaching should be addressed before the ligaments return to their pre-pregnancy state.
During both pre and post-delivery it is very important to understand that you are much more susceptible to injury. Your body is releasing the hormone Relaxin, which promotes loosening of your ligaments (in the pelvis and throughout the body) both before and after delivery, and the entire time you are breast feeding. Because of this fact your activities and treatment must be adjusted so that you do not injure yourself or aggravate a painful lower back condition (most common condition we see with pregnant or post-delivery patients.
Dr. Matthew Swager is Certified in Pregnant Mother Care and is proud to be helping pregnant moms in Castle Rock and surrounding areas for a safer delivery and a more comfortable pregnancy.
During both pre and post-delivery it is very important to understand that you are much more susceptible to injury. Your body is releasing the hormone Relaxin, which promotes loosening of your ligaments (in the pelvis and throughout the body) both before and after delivery, and the entire time you are breast feeding. Because of this fact your activities and treatment must be adjusted so that you do not injure yourself or aggravate a painful lower back condition (most common condition we see with pregnant or post-delivery patients.
Dr. Matthew Swager is Certified in Pregnant Mother Care and is proud to be helping pregnant moms in Castle Rock and surrounding areas for a safer delivery and a more comfortable pregnancy.
Thursday, September 2, 2010
The Meaning of Labor Day
An annual American holiday usually held on the first Monday in September, Labor Day is dedicated to the American worker who puts in long hours dedicated to preserving a way of life by selflessly endeavoring to promote the prosperity and growth of a nation proudly, through their efforts. In recognition of this dedicated way of life, a Labor Day Party is a fitting tribute to workers from all walks of life.
From the earliest known celebrations of Labor Day to present day celebrations, Labor Day parties seem to have a common thread. From the very beginning, Labor Day has been a family break from doing what it takes to maintain hearth and home, and doing it in a manner to best benefit workers and their families all over the nation. Some people prefer to celebrate in quiet comfort in their own homes, some prefer to hit the holiday hot spots all over the world, and see this holiday as their just desserts for day after day of hard work throughout the year. So, when making plans for your family to enjoy the holiday and the end of the summer season, the only hard and fast rule is to come to some kind of agreement so you and your family can all do something they enjoy together.
Have a Safe and Happy Labor Day Weekend!
From the earliest known celebrations of Labor Day to present day celebrations, Labor Day parties seem to have a common thread. From the very beginning, Labor Day has been a family break from doing what it takes to maintain hearth and home, and doing it in a manner to best benefit workers and their families all over the nation. Some people prefer to celebrate in quiet comfort in their own homes, some prefer to hit the holiday hot spots all over the world, and see this holiday as their just desserts for day after day of hard work throughout the year. So, when making plans for your family to enjoy the holiday and the end of the summer season, the only hard and fast rule is to come to some kind of agreement so you and your family can all do something they enjoy together.
Have a Safe and Happy Labor Day Weekend!
Monday, August 23, 2010
Staying Healthy and Well in Castle Rock, CO
Staying Healthy and Well
Many hospitalizations could be prevented by making changes in six main risk factors -
•Tobacco use
•Alcohol abuse
•Accidents
•High blood pressure
•Obesity
•Gaps in screening and primary healthcare
Overall, good health is maintained by
•Proper nutrition
•Moderate exercise
•Avoiding harmful behaviors and substances
•Paying attention to early warning signs
•Protecing ourselves from accidents
Many hospitalizations could be prevented by making changes in six main risk factors -
•Tobacco use
•Alcohol abuse
•Accidents
•High blood pressure
•Obesity
•Gaps in screening and primary healthcare
Overall, good health is maintained by
•Proper nutrition
•Moderate exercise
•Avoiding harmful behaviors and substances
•Paying attention to early warning signs
•Protecing ourselves from accidents
Monday, August 16, 2010
Back 2 Health Chiropractic closed August 21 - 24th
We wanted to remind our patients, that Dr. Swagger and Back 2 Health Chiropractic will be closed August 21-24th, 2010. We're looking forward to a few days of camping and relaxation before summer comes to an end.
Also, don't forget that our office raffle drawing ends on August 25.
Also, don't forget that our office raffle drawing ends on August 25.
Wednesday, August 11, 2010
Headaches, Castlerock, CO
Headaches are an unfortunate and painful part of life for many Americans. In fact, an estimated five percent of adults in this country suffer from chronic migraines or severe headache pain.
We spend billions of dollars each year on over-the-counter and prescription pain medication for relief from those nagging headaches. But these drugs have the potential to cause even more pain. Nonsteroidal anti-inflammatory drugs (NSAIDs), a type of medication including OTC brands such as Advil, Motrin, and Excedrin, have been associated with side effects like stomach bleeding and ulcers, and even liver failure. In fact, one possible side effect of many NSAIDs is a headache!
And if you manage to avoid the side effects, these medications really only mask or diminish symptoms. But it’s the cause that counts and that's where chiropractic comes in. Here’s how: The nervous system is the “master system” in the body, controlling and coordinating all other systems – respiratory, immune, circulatory, etc. Sometimes, there are areas in the spine where one or more of the vertebrae may have experienced a loss of function, creating pressure on, or otherwise irritating, spinal nerves. This irritation interferes with the signals, or “communication,” traveling over those nerves, which can compromise the health and proper function of every system in the body. Regular adjustments by your chiropractor can positively affect the nervous system, aid nerve transmission and thus, the body’s ability to heal itself.
Still a skeptic? Scientific research indicates chiropractic is an effective, natural answer to headache pain. During a major 1995 study comparing several weeks of drug therapy to several weeks of chiropractic care, 82 percent of patients given drug therapy reported side effects including drowsiness, weight gain and dry mouth. Heart-related problems and glaucoma also were associated with the drug therapy. On the other hand, chiropractic patients reported no side effects. And after four weeks of treatment, patients who used drugs began having headaches again, while members of the chiropractic group continued to express headache relief, as well as higher levels of energy as compared to the drug therapy group.
So put down the pain-relief medications, talk to Dr. Swager about your chronic headaches, and experience a natural, drug-free approach to headache relief, today!
We spend billions of dollars each year on over-the-counter and prescription pain medication for relief from those nagging headaches. But these drugs have the potential to cause even more pain. Nonsteroidal anti-inflammatory drugs (NSAIDs), a type of medication including OTC brands such as Advil, Motrin, and Excedrin, have been associated with side effects like stomach bleeding and ulcers, and even liver failure. In fact, one possible side effect of many NSAIDs is a headache!
And if you manage to avoid the side effects, these medications really only mask or diminish symptoms. But it’s the cause that counts and that's where chiropractic comes in. Here’s how: The nervous system is the “master system” in the body, controlling and coordinating all other systems – respiratory, immune, circulatory, etc. Sometimes, there are areas in the spine where one or more of the vertebrae may have experienced a loss of function, creating pressure on, or otherwise irritating, spinal nerves. This irritation interferes with the signals, or “communication,” traveling over those nerves, which can compromise the health and proper function of every system in the body. Regular adjustments by your chiropractor can positively affect the nervous system, aid nerve transmission and thus, the body’s ability to heal itself.
Still a skeptic? Scientific research indicates chiropractic is an effective, natural answer to headache pain. During a major 1995 study comparing several weeks of drug therapy to several weeks of chiropractic care, 82 percent of patients given drug therapy reported side effects including drowsiness, weight gain and dry mouth. Heart-related problems and glaucoma also were associated with the drug therapy. On the other hand, chiropractic patients reported no side effects. And after four weeks of treatment, patients who used drugs began having headaches again, while members of the chiropractic group continued to express headache relief, as well as higher levels of energy as compared to the drug therapy group.
So put down the pain-relief medications, talk to Dr. Swager about your chronic headaches, and experience a natural, drug-free approach to headache relief, today!
Monday, August 2, 2010
Pregnancy/Infant Chiropractic Care in Castle Rock, CO
Chiropractic care is an important part of pregnancy care for the duration of the pregnancy and infant care following the birth.
Dr. Matthew Swager is Certified in Pregnant Mother Care and is proud to be helping pregnant moms in Castle Rock and surrounding areas for a safer delivery and a more comfortable pregnancy. Call 303-688-8855 to schedule your appointment. If you have questions or concerns about pregnancy care we will be happy to answer your questions.
Dr. Matthew Swager is Certified in Pregnant Mother Care and is proud to be helping pregnant moms in Castle Rock and surrounding areas for a safer delivery and a more comfortable pregnancy. Call 303-688-8855 to schedule your appointment. If you have questions or concerns about pregnancy care we will be happy to answer your questions.
Monday, July 19, 2010
Music in the Meadows Concert, Castlerock, CO
Music in The Meadows Concert-U.S. Air Force Academy Concert Band This fun and free concert is a family friendly and right in The Meadows. Location:Butterfield Park in The Meadows When: Wednesday, July 21 6:30 PM - 8:30 PM
Monday, July 12, 2010
Sports Injury Care in Castle Rock, CO
What is Sports Injury Care?
Sports injury care combines Chiropractic, Physical Therapy and Massage Therapy for sports injury treatment. Back 2 Health Chiropractic specializes in sports injury treatment and we're proud to be working with several local sports teams, the Colorado Havoc, Castle View High School and Douglas County High School.
One of the most common sports injuries we treat is knee sprains/strains. Most knee injuries are actually strains and sprains, not requiring surgery, not the full blown tendon tears of the knee (which might require surgery). These injuries are comprised of muscle spasm, tendonitis and swelling.
Dr. Matthew Swager, specializes in sports injury care and treats professional, amateur and weekend athletes on a daily basis. All athletes strive to have the best possible performance in their chosen sport, and need the best sports injury care possible, call Back 2 Health Chiropractic at 303-688-8855 and schedule your appointment with Dr. Matthew Swager.
Sports injury care combines Chiropractic, Physical Therapy and Massage Therapy for sports injury treatment. Back 2 Health Chiropractic specializes in sports injury treatment and we're proud to be working with several local sports teams, the Colorado Havoc, Castle View High School and Douglas County High School.
One of the most common sports injuries we treat is knee sprains/strains. Most knee injuries are actually strains and sprains, not requiring surgery, not the full blown tendon tears of the knee (which might require surgery). These injuries are comprised of muscle spasm, tendonitis and swelling.
Dr. Matthew Swager, specializes in sports injury care and treats professional, amateur and weekend athletes on a daily basis. All athletes strive to have the best possible performance in their chosen sport, and need the best sports injury care possible, call Back 2 Health Chiropractic at 303-688-8855 and schedule your appointment with Dr. Matthew Swager.
Monday, June 28, 2010
Fourth of July 2010: Castle Rock, CO
Go “fourth” and let's celebrate our nation’s independence.
Rockin' the 4th will be held at Metzler Ranch Park, 4175 Trail Boss Road. It's a holiday helping of family fun with kids events, live entertainment and of course, a fireworks show. The fun starts at 6 p.m. and ends with a fireworks show at 9 p.m.
Rockin' the 4th will be held at Metzler Ranch Park, 4175 Trail Boss Road. It's a holiday helping of family fun with kids events, live entertainment and of course, a fireworks show. The fun starts at 6 p.m. and ends with a fireworks show at 9 p.m.
Sunday, June 20, 2010
Bike to Work Day’s focus is back on cycling for 2010 in Castle Rock, CO
Bike to Work Day is getting back to its roots for 2010.
In the past, those who carpooled, rode public transit or walked to work on the designated day could sign up as a Bike to Work Day participant for those alternative forms of commuting.
This year, however, the only registration options are biking or biking plus other transportation.
The Bike to Work Day planning group and the Town of Castle Rock still support all types of alternative transportation. But the planning group thought it was important to maintain the original idea of the event, which is biking. The Town’s Bike to Work Day breakfast station, including the food and prize drawing, will be open to anyone using alternative transportation.
The station will be at Festival Park, 300 Second St., from 7:30 to 9 a.m. Wednesday, June 23.
Free breakfast will be provided in cooperation with local businesses, including Santiago's, which is providing free breakfast burritos for the third year in a row. Many other local businesses, including Castle Rock Bicycle Co., Country Pedaler bike shop and Rocky Mountain Krav Maga & CrossFit, have donated prizes for a drawing along with the Town’s Recreation Center and Red Hawk Ridge Golf Course.
The station won’t just be about food and fun – information on cycling, trails and transit services in Town also will be available.
Those who can’t ride their bikes to work can participate in a 7:30 a.m. trail ride from the ballfields parking lot at the Douglas County Fairgrounds to Festival Park, which Mayor Ryan Reilly will lead. Interested riders should arrive by 7:15 a.m. so they are not left behind.
Anyone who is planning to ride his or her bike that day should register at drcog.org/biketowork as a participant for the Town of Castle Rock.
The theme for this year’s Bike to Work Day is “Make a fun shift – ride every day.” That really gets to the heart of Bike to Work Day’s mission statement, which is: “To get people to try their bikes for transportation, serving as a catalyst for them to use this alternative on a consistent basis to reduce congestion and improve air quality.”
Questions? Contact Bike to Work Day Coordinator Libby Mueller, 720-733-2473 or lmueller@CRgov.com.
Register for Bike to Work Day
In the past, those who carpooled, rode public transit or walked to work on the designated day could sign up as a Bike to Work Day participant for those alternative forms of commuting.
This year, however, the only registration options are biking or biking plus other transportation.
The Bike to Work Day planning group and the Town of Castle Rock still support all types of alternative transportation. But the planning group thought it was important to maintain the original idea of the event, which is biking. The Town’s Bike to Work Day breakfast station, including the food and prize drawing, will be open to anyone using alternative transportation.
The station will be at Festival Park, 300 Second St., from 7:30 to 9 a.m. Wednesday, June 23.
Free breakfast will be provided in cooperation with local businesses, including Santiago's, which is providing free breakfast burritos for the third year in a row. Many other local businesses, including Castle Rock Bicycle Co., Country Pedaler bike shop and Rocky Mountain Krav Maga & CrossFit, have donated prizes for a drawing along with the Town’s Recreation Center and Red Hawk Ridge Golf Course.
The station won’t just be about food and fun – information on cycling, trails and transit services in Town also will be available.
Those who can’t ride their bikes to work can participate in a 7:30 a.m. trail ride from the ballfields parking lot at the Douglas County Fairgrounds to Festival Park, which Mayor Ryan Reilly will lead. Interested riders should arrive by 7:15 a.m. so they are not left behind.
Anyone who is planning to ride his or her bike that day should register at drcog.org/biketowork as a participant for the Town of Castle Rock.
The theme for this year’s Bike to Work Day is “Make a fun shift – ride every day.” That really gets to the heart of Bike to Work Day’s mission statement, which is: “To get people to try their bikes for transportation, serving as a catalyst for them to use this alternative on a consistent basis to reduce congestion and improve air quality.”
Questions? Contact Bike to Work Day Coordinator Libby Mueller, 720-733-2473 or lmueller@CRgov.com.
Register for Bike to Work Day
Thursday, June 10, 2010
The Importance of Chiropractic Care During Pregnancy, Castle Rock, CO
Why should I have chiropractic care during pregnancy?
During pregnancy, there are several physiological and endocrinological changes that occur in preparation for creating the environment for the developing baby. The following changes could result in a misaligned spine or joint:
Protruding abdomen and increased back curve
Pelvic changes
Postural adaptations
Establishing pelvic balance and alignment is another reason to obtain chiropractic care during pregnancy. When the pelvis is misaligned it may reduce the amount of room available for the developing baby. This restriction is called intrauterine constraint. A misaligned pelvis may also make it difficult for the baby to get into the best possible position for delivery.
The nervous system is the master communication system to all the body systems including the reproductive system. Keeping the spine aligned helps the entire body work more effectively.
What are the benefits of chiropractic care during pregnancy?
Chiropractic care during pregnancy may provide benefits for women who are pregnant. Potential benefits of chiropractic care during pregnancy include:
Maintaining a healthier pregnancy
Controlling symptoms of nausea
Reducing the time of labor and delivery
Relieving back, neck or joint pain
Prevent a potential cesarean section
Dr. Matthew Swager is Certified in Pregnant Mother Care and is proud to be helping pregnant moms in Castle Rock and surrounding areas for a safer delivery and a more comfortable pregnancy.
During pregnancy, there are several physiological and endocrinological changes that occur in preparation for creating the environment for the developing baby. The following changes could result in a misaligned spine or joint:
Protruding abdomen and increased back curve
Pelvic changes
Postural adaptations
Establishing pelvic balance and alignment is another reason to obtain chiropractic care during pregnancy. When the pelvis is misaligned it may reduce the amount of room available for the developing baby. This restriction is called intrauterine constraint. A misaligned pelvis may also make it difficult for the baby to get into the best possible position for delivery.
The nervous system is the master communication system to all the body systems including the reproductive system. Keeping the spine aligned helps the entire body work more effectively.
What are the benefits of chiropractic care during pregnancy?
Chiropractic care during pregnancy may provide benefits for women who are pregnant. Potential benefits of chiropractic care during pregnancy include:
Maintaining a healthier pregnancy
Controlling symptoms of nausea
Reducing the time of labor and delivery
Relieving back, neck or joint pain
Prevent a potential cesarean section
Dr. Matthew Swager is Certified in Pregnant Mother Care and is proud to be helping pregnant moms in Castle Rock and surrounding areas for a safer delivery and a more comfortable pregnancy.
Thursday, June 3, 2010
Wednesday, May 26, 2010
Memorial Day!
History of Memorial Day
Memorial Day, which falls on the last Monday of May, commemorates the men and women who died while serving in the American military. Originally known as Decoration Day, it originated in the years following the Civil War and became an official federal holiday in 1971. Many Americans observe Memorial Day by visiting cemeteries or memorials, holding family gatherings and participating in parades. Unofficially, at least, it marks the beginning of summer.
Have a Safe Memorial Weekend from everyone at Back 2 Health Chiropractic.
Memorial Day, which falls on the last Monday of May, commemorates the men and women who died while serving in the American military. Originally known as Decoration Day, it originated in the years following the Civil War and became an official federal holiday in 1971. Many Americans observe Memorial Day by visiting cemeteries or memorials, holding family gatherings and participating in parades. Unofficially, at least, it marks the beginning of summer.
Have a Safe Memorial Weekend from everyone at Back 2 Health Chiropractic.
Wednesday, May 19, 2010
Castle Rock, CO Ducky Derby Day
Let's not forget about the upcoming Ducky Derby Day on May 22, 2010. Back 2 Health Chiropractic is looking forward to this event and encourages everyone to join in on a day of fun in the sun.
There are approximately 10,000 ducks in training, getting ready for the big race day.
The proceeds from the 2010 event supports such beneficiaries as Douglas Elbert County Task Force, Castle Rock Senior Center Transportation Program, Castle View High School Scholarship Program, Crutches for Africa, Spina Bifida Association, Polio Plus and other worthwhile organizations.
May 22, 2010 - Castle Rock
Wilcox & 2nd Street - 11:00 a.m. to 4:00 p.m.
Ducks race at about 2:00 p.m.
We look forward to seeing everyone on Saturday!
Dr. Matt Swager
There are approximately 10,000 ducks in training, getting ready for the big race day.
The proceeds from the 2010 event supports such beneficiaries as Douglas Elbert County Task Force, Castle Rock Senior Center Transportation Program, Castle View High School Scholarship Program, Crutches for Africa, Spina Bifida Association, Polio Plus and other worthwhile organizations.
May 22, 2010 - Castle Rock
Wilcox & 2nd Street - 11:00 a.m. to 4:00 p.m.
Ducks race at about 2:00 p.m.
We look forward to seeing everyone on Saturday!
Dr. Matt Swager
Monday, May 3, 2010
Breech Pregnancy Corrected and C Section Prevented with Chiropractic - A Case Study
A case study appeared on July 22, 2009 in the scientific periodical, The Journal of Pediatric, Maternal & Family Health, documenting the correction of a breech pregnancy and therefore saving a woman from having an unnecessary C-section delivery.
This case involved a 41 year old woman who was 33 weeks pregnant and had confirmation by ultrasound that the baby was in a breech presentation. She came into the chiropractor's office looking for an alternative to prevent the cesarean procedure which was planned for her 39th week of pregnancy.
The woman did have a history of back pain during her pregnancy. The chiropractic examination showed muscle spasms and tenderness over multiple areas of her spine including her lower back. Her spinal range of motion was also significantly reduced. Numerous other orthopedic tests were positive, and trigger points were detected around her abdomen. It was determined that she had a subluxation of the sacrum and was a good candidate for a technique known as the "Webster In-Utero Constraint Technique".
According to WikiParenting, "The Webster In-Utero Constraint Technique is a chiropractic procedure used to correct subluxations in the pregnant mothers sacrum and pelvis. The technique was developed the late Dr. Larry Webster, Founder of the International Chiropractic Pediatric Association (ICPA), in 1978. This technique is considered a safe means to restore proper pelvic structure and function for pregnant mothers." The ICPA defines the procedure by saying, "The Webster Technique is defined as a specific chiropractic analysis and adjustment that reduces interference to the nerve system and facilitates biomechanical balance in pelvic structures, muscles and ligaments. This has been shown to reduce the effects of intrauterine constraint, allowing the baby to get into the best possible position for birth."
The results of this case study documented that after 5 Webster In-Utero Constraint Technique adjustments were given to the patient over a 1 month period, an ultrasound was performed by the woman's medical physician. The ultrasound confirmed that the baby had moved into the vertex position resulting in the planned cesarean section being cancelled. The patient had a vaginal delivery of a baby boy weighing 7lbs 8 oz without complications.
Dr. Matthew Swager specializes in Chiropractic Pregnant Mother Care, in Castle Rock, CO and surrounding areas. Whether this is you first pregnancy or your fourth, I am sure you have many questions and concerns about chiropractic care during pregnancy. I routinely work with pregnant women and use techniques to avoid unneeded pressure on the abdomen. I am well-versed in the needs of pregnant women and will provide you with exercises and stretches that are safe to use during pregnancy and that will compliment any adjustments I make to your spine.
Chiropractic is safe and beneficial for both mother and baby.
This case involved a 41 year old woman who was 33 weeks pregnant and had confirmation by ultrasound that the baby was in a breech presentation. She came into the chiropractor's office looking for an alternative to prevent the cesarean procedure which was planned for her 39th week of pregnancy.
The woman did have a history of back pain during her pregnancy. The chiropractic examination showed muscle spasms and tenderness over multiple areas of her spine including her lower back. Her spinal range of motion was also significantly reduced. Numerous other orthopedic tests were positive, and trigger points were detected around her abdomen. It was determined that she had a subluxation of the sacrum and was a good candidate for a technique known as the "Webster In-Utero Constraint Technique".
According to WikiParenting, "The Webster In-Utero Constraint Technique is a chiropractic procedure used to correct subluxations in the pregnant mothers sacrum and pelvis. The technique was developed the late Dr. Larry Webster, Founder of the International Chiropractic Pediatric Association (ICPA), in 1978. This technique is considered a safe means to restore proper pelvic structure and function for pregnant mothers." The ICPA defines the procedure by saying, "The Webster Technique is defined as a specific chiropractic analysis and adjustment that reduces interference to the nerve system and facilitates biomechanical balance in pelvic structures, muscles and ligaments. This has been shown to reduce the effects of intrauterine constraint, allowing the baby to get into the best possible position for birth."
The results of this case study documented that after 5 Webster In-Utero Constraint Technique adjustments were given to the patient over a 1 month period, an ultrasound was performed by the woman's medical physician. The ultrasound confirmed that the baby had moved into the vertex position resulting in the planned cesarean section being cancelled. The patient had a vaginal delivery of a baby boy weighing 7lbs 8 oz without complications.
Dr. Matthew Swager specializes in Chiropractic Pregnant Mother Care, in Castle Rock, CO and surrounding areas. Whether this is you first pregnancy or your fourth, I am sure you have many questions and concerns about chiropractic care during pregnancy. I routinely work with pregnant women and use techniques to avoid unneeded pressure on the abdomen. I am well-versed in the needs of pregnant women and will provide you with exercises and stretches that are safe to use during pregnancy and that will compliment any adjustments I make to your spine.
Chiropractic is safe and beneficial for both mother and baby.
Tuesday, April 27, 2010
Gardening & Back Strains in Castle Rock, CO
Weekend gardening can be one of life’s greatest pleasures. However, pulling weeds, raking a lawn or just digging a hole can strain the back in painful ways. Additional causes of lower back strain are the frequent squatting and kneeling required for planting, weeding, digging and raking, which involve repetitive motion as well as twisting and turning. Lifting bags of mulch, leaves or fertilizer may lead to back pain and ultimately a trip to the chiropractor’s office and bed rest.
Here’s what experts recommend to help reduce back pain for gardeners:
• Avoid squatting and bending as much as possible.
• Kneel on a soft cushion instead of bending over while weeding, planting or working close to the ground.
• Take stretch breaks every 15 to 30 minutes. Slowly stand up.
• Use a wheelbarrow instead of carrying bags of leaves, grass clippings or other yard debris to the curb for pickup.
• Never lift by simply bending over. Instead, make the leg muscles do most of the work. Grasp objects while squatting, then lift by raising the entire body, keeping the weight over the legs.
• Rake and dig only for brief periods of time. Take frequent rest breaks and alternate between left-side and right-side raking and digging.
• When loading a wheelbarrow, load material toward the front using the wheel as a pivot and use your legs to lift the wheelbarrow.
• Get assistance when lifting large bags of potting soil, mulch, fertilizer or large potted plants.
• When using a push mower, push with your legs and maintain good posture.
• Make sure you stay well hydrated by drinking plenty of fluids to replace what you have lost. This will help decrease fatigue and the chance of injury.
By following these simple, common-sense recommendations, gardening can once more become one of life’s greatest pleasures.
Here’s what experts recommend to help reduce back pain for gardeners:
• Avoid squatting and bending as much as possible.
• Kneel on a soft cushion instead of bending over while weeding, planting or working close to the ground.
• Take stretch breaks every 15 to 30 minutes. Slowly stand up.
• Use a wheelbarrow instead of carrying bags of leaves, grass clippings or other yard debris to the curb for pickup.
• Never lift by simply bending over. Instead, make the leg muscles do most of the work. Grasp objects while squatting, then lift by raising the entire body, keeping the weight over the legs.
• Rake and dig only for brief periods of time. Take frequent rest breaks and alternate between left-side and right-side raking and digging.
• When loading a wheelbarrow, load material toward the front using the wheel as a pivot and use your legs to lift the wheelbarrow.
• Get assistance when lifting large bags of potting soil, mulch, fertilizer or large potted plants.
• When using a push mower, push with your legs and maintain good posture.
• Make sure you stay well hydrated by drinking plenty of fluids to replace what you have lost. This will help decrease fatigue and the chance of injury.
By following these simple, common-sense recommendations, gardening can once more become one of life’s greatest pleasures.
Tuesday, April 20, 2010
Chiropractic - The Solution to Chronic Headaches in Castle Rock, CO
Headaches are an unfortunate and painful part of life for many Americans. In fact, an estimated five percent of adults in this country suffer from chronic migraines or severe headache pain.
We spend billions of dollars each year on over-the-counter and prescription pain medication for relief from those nagging headaches. But these drugs have the potential to cause even more pain. Nonsteroidal anti-inflammatory drugs (NSAIDs), a type of medication including OTC brands such as Advil, Motrin, and Excedrin, have been associated with side effects like stomach bleeding and ulcers, and even liver failure. In fact, one possible side effect of many NSAIDs is a headache!
And if you manage to avoid the side effects, these medications really only mask or diminish symptoms. But it’s the cause that counts and that's where chiropractic comes in. Here’s how: The nervous system is the “master system” in the body, controlling and coordinating all other systems – respiratory, immune, circulatory, etc. Sometimes, there are areas in the spine where one or more of the vertebrae may have experienced a loss of function, creating pressure on, or otherwise irritating, spinal nerves. This irritation interferes with the signals, or “communication,” traveling over those nerves, which can compromise the health and proper function of every system in the body. Regular adjustments by your chiropractor can positively affect the nervous system, aid nerve transmission and thus, the body’s ability to heal itself.
Still a skeptic? Scientific research indicates chiropractic is an effective, natural answer to headache pain. During a major 1995 study comparing several weeks of drug therapy to several weeks of chiropractic care, 82 percent of patients given drug therapy reported side effects including drowsiness, weight gain and dry mouth. Heart-related problems and glaucoma also were associated with the drug therapy. On the other hand, chiropractic patients reported no side effects. And after four weeks of treatment, patients who used drugs began having headaches again, while members of the chiropractic group continued to express headache relief, as well as higher levels of energy as compared to the drug therapy group.
So put down the pain-relief medications, talk to Dr. Matt Swager, Back 2 Health Chiropractic about your chronic headaches, and experience a natural, drug-free approach to headache relief, today!
We spend billions of dollars each year on over-the-counter and prescription pain medication for relief from those nagging headaches. But these drugs have the potential to cause even more pain. Nonsteroidal anti-inflammatory drugs (NSAIDs), a type of medication including OTC brands such as Advil, Motrin, and Excedrin, have been associated with side effects like stomach bleeding and ulcers, and even liver failure. In fact, one possible side effect of many NSAIDs is a headache!
And if you manage to avoid the side effects, these medications really only mask or diminish symptoms. But it’s the cause that counts and that's where chiropractic comes in. Here’s how: The nervous system is the “master system” in the body, controlling and coordinating all other systems – respiratory, immune, circulatory, etc. Sometimes, there are areas in the spine where one or more of the vertebrae may have experienced a loss of function, creating pressure on, or otherwise irritating, spinal nerves. This irritation interferes with the signals, or “communication,” traveling over those nerves, which can compromise the health and proper function of every system in the body. Regular adjustments by your chiropractor can positively affect the nervous system, aid nerve transmission and thus, the body’s ability to heal itself.
Still a skeptic? Scientific research indicates chiropractic is an effective, natural answer to headache pain. During a major 1995 study comparing several weeks of drug therapy to several weeks of chiropractic care, 82 percent of patients given drug therapy reported side effects including drowsiness, weight gain and dry mouth. Heart-related problems and glaucoma also were associated with the drug therapy. On the other hand, chiropractic patients reported no side effects. And after four weeks of treatment, patients who used drugs began having headaches again, while members of the chiropractic group continued to express headache relief, as well as higher levels of energy as compared to the drug therapy group.
So put down the pain-relief medications, talk to Dr. Matt Swager, Back 2 Health Chiropractic about your chronic headaches, and experience a natural, drug-free approach to headache relief, today!
Monday, April 12, 2010
Sports Chiropractic in Castle Rock, CO
Back 2 Health Chiropractic, Dr. Matthew Swager will help you get back in the game...FAST!
Athletes and non-athletes benefit by seeing certified sports chiropractors.
The benefits to athletes and non-athletes include:
* Faster recovery time from injury
* Access to a wider range of treatment tools
* Expertise in high-performance athletics and preventive strategies
* Guidance for athletic training
* Sports nutrition consulting
* Individualized treatment
* Sports-specific treatment and preventive exercises
* Ability to integrate treatment with training
* Holistic approach wellness model
* Latest treatments and methods developed for athletics
Sports medicine is a substantial part our practice at Back 2 Health Chiropractic in Castle Rock. Dr. Swager treats a wide range of sports-related conditions and problems, including acute injuries (those that happen suddenly), such as the dislocation of a joint and joint sprain; and over-use injuries (those that develop gradually), such as carpal tunnel, stress fractures, muscle strains and tendonitis.
As a life-long fitness enthusiast himself, Dr. Swager understands the importance that chiropractic adjustments, goal setting, perseverance and nutrition play in helping you to perform optimally.
Athletes and non-athletes benefit by seeing certified sports chiropractors.
The benefits to athletes and non-athletes include:
* Faster recovery time from injury
* Access to a wider range of treatment tools
* Expertise in high-performance athletics and preventive strategies
* Guidance for athletic training
* Sports nutrition consulting
* Individualized treatment
* Sports-specific treatment and preventive exercises
* Ability to integrate treatment with training
* Holistic approach wellness model
* Latest treatments and methods developed for athletics
Sports medicine is a substantial part our practice at Back 2 Health Chiropractic in Castle Rock. Dr. Swager treats a wide range of sports-related conditions and problems, including acute injuries (those that happen suddenly), such as the dislocation of a joint and joint sprain; and over-use injuries (those that develop gradually), such as carpal tunnel, stress fractures, muscle strains and tendonitis.
As a life-long fitness enthusiast himself, Dr. Swager understands the importance that chiropractic adjustments, goal setting, perseverance and nutrition play in helping you to perform optimally.
Monday, April 5, 2010
Avoiding Painful Leg Cramps in Castle Rock, CO
Your mind has finally stopped racing and you’ve just nodded off, only to be rudely awakened by a deep knot of sudden pain in your thigh, calf or in the arch of your foot. Athletes and high heel wearers alike are often awakened from sleep by the infamous nocturnal leg cramp or “charley horse.” And though these occasional cramps usually are not serious, they are undeniably painful and downright annoying.
Check your H20 levels
The exact cause of leg cramps is not known, however, they are most often associated with dehydration and electrolyte imbalance. That said, and you’ve heard it before, drinking the optimal amount of water – 7 to 8 eight-ounce glasses of water per day – is the first line of defense against “charley.” Staying hydrated is also important for overall health, so the water speech bears repeating!
Stretch those stems
Also, simple stretches before bed can stave off cramps. Try this simple stretch before you hop into bed each night:
Stand facing the wall, 30 inches away.
While keeping your heels on the floor, lean forward, put your palms on the wall, and slowly move your hands up the wall as far as you can reach comfortably.
Hold the stretched position for 30 seconds. Release.
Repeat steps 1 through 3 two more times.
Just remember, when stretching, to take it slowly. Jolting right into a deep stretch and quick bouncing motions through the stretch are mistakes that can cause injury.
Supplement your regimen
If you’re still bothered by occasional cramping, your diet may need slight supplementation. According to Charles Kuntzleman, EdD, associate professor of kinesiology at the University of Michigan at Ann Arbor, taking a daily supplement of 400 IU of Vitamin E is usually very helpful. If the cramps persist, your body may be experiencing a lack of calcium and magnesium, found in dark green, leafy vegetables such as kale and broccoli. Dr. Kuntzleman suggests supplementing with daily dosages of up to 1,000 milligrams of magnesium and 500 to 1,000 milligrams of calcium.
How can chiropractic help?
Circulation is crucial for rushing nutrients from food and supplements to the areas of the body that need healing most. Chiropractic adjustments can improve circulation and greatly reduce healing time. Remember to inform or discuss with Dr. Swagger, at Back 2 Health Chiropractic in Castle Rock, CO if you’re experiencing leg/muscle cramps.
Check your H20 levels
The exact cause of leg cramps is not known, however, they are most often associated with dehydration and electrolyte imbalance. That said, and you’ve heard it before, drinking the optimal amount of water – 7 to 8 eight-ounce glasses of water per day – is the first line of defense against “charley.” Staying hydrated is also important for overall health, so the water speech bears repeating!
Stretch those stems
Also, simple stretches before bed can stave off cramps. Try this simple stretch before you hop into bed each night:
Stand facing the wall, 30 inches away.
While keeping your heels on the floor, lean forward, put your palms on the wall, and slowly move your hands up the wall as far as you can reach comfortably.
Hold the stretched position for 30 seconds. Release.
Repeat steps 1 through 3 two more times.
Just remember, when stretching, to take it slowly. Jolting right into a deep stretch and quick bouncing motions through the stretch are mistakes that can cause injury.
Supplement your regimen
If you’re still bothered by occasional cramping, your diet may need slight supplementation. According to Charles Kuntzleman, EdD, associate professor of kinesiology at the University of Michigan at Ann Arbor, taking a daily supplement of 400 IU of Vitamin E is usually very helpful. If the cramps persist, your body may be experiencing a lack of calcium and magnesium, found in dark green, leafy vegetables such as kale and broccoli. Dr. Kuntzleman suggests supplementing with daily dosages of up to 1,000 milligrams of magnesium and 500 to 1,000 milligrams of calcium.
How can chiropractic help?
Circulation is crucial for rushing nutrients from food and supplements to the areas of the body that need healing most. Chiropractic adjustments can improve circulation and greatly reduce healing time. Remember to inform or discuss with Dr. Swagger, at Back 2 Health Chiropractic in Castle Rock, CO if you’re experiencing leg/muscle cramps.
Wednesday, March 31, 2010
Walking the perfect exercise
Want to lose weight for free? Walking is easy for everyone and helps to relieve stess and improve overall health.
Joining a gym may suit some, while others are looking for a more cost effective way to get and stay in shape. Spring is a perfect time to get outside for a daily walk and enjoy the weather. With so many walking paths available at nearby parks and outdoor space, there's no excuse to not put the winter blues behind you.
After all the most expensive life style is the sedentary life style since it is the life style most likely to result in health problems.
Walk the dog, bribe a friend/family member to be your walking buddy on a regular basis, do whatever it takes to get and keep moving. You will feel better after walking and you may lose weight in the process.
If you have an interesting walking path in or around the Castle Rock area, share your recommendations with everyone.
Joining a gym may suit some, while others are looking for a more cost effective way to get and stay in shape. Spring is a perfect time to get outside for a daily walk and enjoy the weather. With so many walking paths available at nearby parks and outdoor space, there's no excuse to not put the winter blues behind you.
After all the most expensive life style is the sedentary life style since it is the life style most likely to result in health problems.
Walk the dog, bribe a friend/family member to be your walking buddy on a regular basis, do whatever it takes to get and keep moving. You will feel better after walking and you may lose weight in the process.
If you have an interesting walking path in or around the Castle Rock area, share your recommendations with everyone.
Thursday, March 25, 2010
Infant Chiropratic Care is Safe and Natural
As a concerned parent, you no doubt wonder if you child is as healthy as possible and this begins at birth.
Newborn infants should be checked within hours after birth for subluxations. The birth process, even under natural and controlled conditions, is potentially traumatic. During the pushing stage of labor, the spine, particularly the neck, may be injured as the baby is compressed and pushed down the birth canal. The most frequent subluxation experienced by newborns results from the pulling, twisting, and compression of the infant's spine during birth.
Birth subluxations may cause immediate symptoms, but there may be effects that manifest for many years. The ability to fight against disease, may be lowered.
Subluxations may also interfere with internal organ function, resulting in the ability to produce chemicals responsible for raising and lowering body temperatures as needed.
The chiropractic approach to health care is natural and does not try to stimulate or inhibit normal body function. In light of this seeking chiropractic care for your infants and children may be the most important thing you can do for their health now and in the future.
Dr. Matthew Swager is Certified in Pediatrics and looks forward to providing the best pediatric care for children in Castlerock, CO and surrounding areas. We know that as a parent you may have many questions regarding pediatric care and Dr. Swager will answer all the questions you and your child have as we work together to develop the proper pediatric care program.
Newborn infants should be checked within hours after birth for subluxations. The birth process, even under natural and controlled conditions, is potentially traumatic. During the pushing stage of labor, the spine, particularly the neck, may be injured as the baby is compressed and pushed down the birth canal. The most frequent subluxation experienced by newborns results from the pulling, twisting, and compression of the infant's spine during birth.
Birth subluxations may cause immediate symptoms, but there may be effects that manifest for many years. The ability to fight against disease, may be lowered.
Subluxations may also interfere with internal organ function, resulting in the ability to produce chemicals responsible for raising and lowering body temperatures as needed.
The chiropractic approach to health care is natural and does not try to stimulate or inhibit normal body function. In light of this seeking chiropractic care for your infants and children may be the most important thing you can do for their health now and in the future.
Dr. Matthew Swager is Certified in Pediatrics and looks forward to providing the best pediatric care for children in Castlerock, CO and surrounding areas. We know that as a parent you may have many questions regarding pediatric care and Dr. Swager will answer all the questions you and your child have as we work together to develop the proper pediatric care program.
Thursday, March 11, 2010
Core Strengthening & Spinal IQ
In the old days, no one talked about core strengthening. Football players, ballet dancers, and gymnasts went to practice and class and did what they did. We now know that much of what these highly trained athletes were doing was designed to strengthen their core musculature.
Your core muscles include your deep abdominal muscles and your deep spinal, pelvic, and hip muscles. Core muscles are trained by large, compound movements that use your body's own weight as a gravitational load. Squats, push-ups, pull-ups, and jumping jacks are all excellent core exercises.
Again, decades ago athletic coaches never talked about core exercises. They just knew these basic, fundamental exercises were critically important for their students' success.
Additional important core exercises include the plank, pelvis press-ups, and the scorpion. Dr. Swager will be able to help you select a group of core exercises that will work specifically for you.
Your core muscles include your deep abdominal muscles and your deep spinal, pelvic, and hip muscles. Core muscles are trained by large, compound movements that use your body's own weight as a gravitational load. Squats, push-ups, pull-ups, and jumping jacks are all excellent core exercises.
Again, decades ago athletic coaches never talked about core exercises. They just knew these basic, fundamental exercises were critically important for their students' success.
Additional important core exercises include the plank, pelvis press-ups, and the scorpion. Dr. Swager will be able to help you select a group of core exercises that will work specifically for you.
Sunday, March 7, 2010
Dealing with Arthritis
We’ve all seen the TV ads ─ nice-looking woman in her fifties, sitting on a nice sofa in a nice living room, rubbing her hands, in obvious pain. Of course, she’s not Lady Macbeth, trying to rub off the imagined blood of her murdered husband. She’s a woman with arthritis.
According to the Center for Disease Control, arthritis is the leading cause of disability in the United States.1 Approximately 47 million people have doctor-diagnosed arthritis and 17 million have arthritis-attributable activity limitations.
Osteoarthritis, the most common form, is a degenerative condition affecting the joints and the soft tissues around the joints ─ the associated cartilage, ligaments, and tendons. The most commonly affected areas are the spine, the hands, and the shoulders, hips, and knees. The pain of arthritis, the reduced mobility, and the lifestyle accommodations needed for pain avoidance are discouraging and may even lead to depression.
Many anti-inflammatory drugs are available for the treatment of arthritis, and in recent years many of these have been found to cause severe side effects. Vioxx is the most notorious of these ─ cardiovascular complications caused a worldwide recall of the drug. Celebrex, another well-known arthritis medication, was also found to increase the risk of heart attack and stroke at high doses.
The very good news is there are several wellness-based treatment alternatives to long-term medication. These include exercise, diet, and in many cases, chiropractic treatment.
Exercise is critical in restoring mobility and, over time, in reducing pain.2,3 Persons with osteoarthritis often experience a vicious cycle of deteriorating symptoms. Pain causes reduced mobility (pain avoidance), which (paradoxically) actually causes more pain, which causes further reductions of mobility . . . . Activities of daily living ─ getting out of a chair, opening a jar, bending and lifting ─ become a real challenge as the person struggles to avoid further pain.
So, restoring mobility is key. Exercise ─ very gently at first ─ is the answer. Range-of-motion activities to get the joints moving again are very beneficial, including
• Arm circles
• Wrist circles
• Shoulder shrugs
• Side-to-side bending for the lower back
• Gentle knee bends
• Ankle circles
• Flexing and pointing the feet
Walking is a perfect exercise for treatment of arthritis. Begin by walking one block, then two, then around the block. Walk five minutes daily for a week, then increase by a minute or two each day. Get up to 15 minutes of gentle walking, then begin to gradually increase your pace. The increased mobility will not only reduce pain, but also provide a cardiovascular benefit and improve one’s ability to perform activities of daily living.
Chiropractic treatment, in combination with an exercise program, may assist in restoring joint mobility and reducing pain. Gentle chiropractic manipulative therapy is designed to improve mobility of spinal joints. As spinal joint motion improves, pain lessens, and a positive cycle of return-to-function begins.
1“Prevalence of Doctor-Diagnosed Arthritis and Arthritis-Attributable Activity Limitation.” CDC Morbidity and Mortality Weekly Report 55(40);1089-1092, 2006.
2Huang MH, et al: A comparison of various therapeutic exercises on the functional status of patients with knee osteoarthritis. Semin Arthritis Rheum 32(6):398-406, 2003.
3Suomi R, Collier, D: Effects of arthritis exercise programs on functional fitness and perceived activities of daily living measures in older adults with arthritis. Arch Phys Med Rehabil 84(11):1589-94, 2003.
According to the Center for Disease Control, arthritis is the leading cause of disability in the United States.1 Approximately 47 million people have doctor-diagnosed arthritis and 17 million have arthritis-attributable activity limitations.
Osteoarthritis, the most common form, is a degenerative condition affecting the joints and the soft tissues around the joints ─ the associated cartilage, ligaments, and tendons. The most commonly affected areas are the spine, the hands, and the shoulders, hips, and knees. The pain of arthritis, the reduced mobility, and the lifestyle accommodations needed for pain avoidance are discouraging and may even lead to depression.
Many anti-inflammatory drugs are available for the treatment of arthritis, and in recent years many of these have been found to cause severe side effects. Vioxx is the most notorious of these ─ cardiovascular complications caused a worldwide recall of the drug. Celebrex, another well-known arthritis medication, was also found to increase the risk of heart attack and stroke at high doses.
The very good news is there are several wellness-based treatment alternatives to long-term medication. These include exercise, diet, and in many cases, chiropractic treatment.
Exercise is critical in restoring mobility and, over time, in reducing pain.2,3 Persons with osteoarthritis often experience a vicious cycle of deteriorating symptoms. Pain causes reduced mobility (pain avoidance), which (paradoxically) actually causes more pain, which causes further reductions of mobility . . . . Activities of daily living ─ getting out of a chair, opening a jar, bending and lifting ─ become a real challenge as the person struggles to avoid further pain.
So, restoring mobility is key. Exercise ─ very gently at first ─ is the answer. Range-of-motion activities to get the joints moving again are very beneficial, including
• Arm circles
• Wrist circles
• Shoulder shrugs
• Side-to-side bending for the lower back
• Gentle knee bends
• Ankle circles
• Flexing and pointing the feet
Walking is a perfect exercise for treatment of arthritis. Begin by walking one block, then two, then around the block. Walk five minutes daily for a week, then increase by a minute or two each day. Get up to 15 minutes of gentle walking, then begin to gradually increase your pace. The increased mobility will not only reduce pain, but also provide a cardiovascular benefit and improve one’s ability to perform activities of daily living.
Chiropractic treatment, in combination with an exercise program, may assist in restoring joint mobility and reducing pain. Gentle chiropractic manipulative therapy is designed to improve mobility of spinal joints. As spinal joint motion improves, pain lessens, and a positive cycle of return-to-function begins.
1“Prevalence of Doctor-Diagnosed Arthritis and Arthritis-Attributable Activity Limitation.” CDC Morbidity and Mortality Weekly Report 55(40);1089-1092, 2006.
2Huang MH, et al: A comparison of various therapeutic exercises on the functional status of patients with knee osteoarthritis. Semin Arthritis Rheum 32(6):398-406, 2003.
3Suomi R, Collier, D: Effects of arthritis exercise programs on functional fitness and perceived activities of daily living measures in older adults with arthritis. Arch Phys Med Rehabil 84(11):1589-94, 2003.
Sunday, February 21, 2010
Sports Injuries Needing Attention
In sports injuries there's a very good rule of thumb - a relative scale by which to grade the severity of an injury. Here it is from least to worst.
Least bad is an injury that hurts only when you're doing your sport. If you're a football player, your recently sustained injury only hurts when you get tackled, for instance.
Next is an injury that hurts when you're doing your sport or another type of exercise. The football injury also hurts when you're doing aerobics on the elliptical machine, for example.
Next in severity is an injury that also hurts when you're doing regular physical activity, such as walking to the store.
Worst of all is an injury that hurts not only when you're active but also when you're resting. Pain at rest is usually an indication that the injury needs to be evaluated by your chiropractor or your family doctor. Other levels of injuries may need to be seen by your chiropractor or family doctor, but when you have pain at rest, pick up the phone right away.
Let Back 2 Health Chiropractic evaluate and treat your sports injuries.
Least bad is an injury that hurts only when you're doing your sport. If you're a football player, your recently sustained injury only hurts when you get tackled, for instance.
Next is an injury that hurts when you're doing your sport or another type of exercise. The football injury also hurts when you're doing aerobics on the elliptical machine, for example.
Next in severity is an injury that also hurts when you're doing regular physical activity, such as walking to the store.
Worst of all is an injury that hurts not only when you're active but also when you're resting. Pain at rest is usually an indication that the injury needs to be evaluated by your chiropractor or your family doctor. Other levels of injuries may need to be seen by your chiropractor or family doctor, but when you have pain at rest, pick up the phone right away.
Let Back 2 Health Chiropractic evaluate and treat your sports injuries.
Thursday, February 18, 2010
Making Exercise a Lifetime Habit
Exercise is one of the most critical factors involved in weight control. The other major factor is eating the proper foods. It is difficult to reach and maintain weight and fitness goals when exercise is not done on a regular basis.
We suggest you find an exercise you enjoy and can fit into your lifestyle. By implementing a safe an enjoyable exercise program you will be able to stay motivated and move towards your weight loss goals.
Below are some common myths and negative thoughts about the value of exercise. Avoid excuses as an excuse not to exercise.
* Exercise Increases appetite.
* Exercise takes too much time and makes me tired.
* Exercise slows my weight loss down as I gain muscle.
Below are several of the benefits of exercise versus a sedentary lifestyle.
* Lowers the percentage of body fat
* Increases lean body mass
* Improves posture
* Increases metabolic rate
* Strengthens the cardiovascular system
* Reduces the risk of heart disease, atherosclerosis and arteriosclerosis
* Lowers high blood pressure
* Reduces the severity and risk of developing diabetes
* Improves insulin efficiency
* Lowers depression
* Improves self-esteem
* Increases alertness & psychological functioning
* Reduces stress and anxiety
* Improves cholesterol levels
Types of Exercise
* Aerobic burns fat for fuel
* Anaerobic burns carbohydrates for fuel
The preferred exercise for weight management is aerobic. Consistent and lower impact activities during the weight loss process is the preference as opposed to the dynamic, start-stop activities.
Let Back 2 Health Chiropractic evaluate your weight loss needs and work with you to develop a truly customized weight loss and exercise program. Our programs will help you reach your weight loss and fitness goals, quickly and safely.
We suggest you find an exercise you enjoy and can fit into your lifestyle. By implementing a safe an enjoyable exercise program you will be able to stay motivated and move towards your weight loss goals.
Below are some common myths and negative thoughts about the value of exercise. Avoid excuses as an excuse not to exercise.
* Exercise Increases appetite.
* Exercise takes too much time and makes me tired.
* Exercise slows my weight loss down as I gain muscle.
Below are several of the benefits of exercise versus a sedentary lifestyle.
* Lowers the percentage of body fat
* Increases lean body mass
* Improves posture
* Increases metabolic rate
* Strengthens the cardiovascular system
* Reduces the risk of heart disease, atherosclerosis and arteriosclerosis
* Lowers high blood pressure
* Reduces the severity and risk of developing diabetes
* Improves insulin efficiency
* Lowers depression
* Improves self-esteem
* Increases alertness & psychological functioning
* Reduces stress and anxiety
* Improves cholesterol levels
Types of Exercise
* Aerobic burns fat for fuel
* Anaerobic burns carbohydrates for fuel
The preferred exercise for weight management is aerobic. Consistent and lower impact activities during the weight loss process is the preference as opposed to the dynamic, start-stop activities.
Let Back 2 Health Chiropractic evaluate your weight loss needs and work with you to develop a truly customized weight loss and exercise program. Our programs will help you reach your weight loss and fitness goals, quickly and safely.
Thursday, February 11, 2010
Bad Habits Lead to Bad Health
Bad Habits Lead to Bad Health
Did you know that drinking too much soda or other carbonated beverages could interfere with calcium absorption - a problem that could eventually lead to osteoporosis? Or that slouching at a desk all day or tapping away at a computer keyboard can lead to painful strains in your wrists, shoulders, elbows and back?
These are just a few of the bad habits that can lead to musculoskeletal problems-conditions that have an enormous impact not only your health, but also on society as a whole. In the United States alone, musculoskeletal conditions cost society an estimated $254 billion every year and one out of every seven Americans reports a musculoskeletal impairment.
Doctors of chiropractic, in particular, have long emphasized the importance of spinal health, posture and other lifestyle factors in the body's ability to function optimally. Poor spinal health, for instance, can cause a negative chain reaction throughout the body. It can cause stress on joints, which, especially if the muscles are weak, can cause wear and permanent damage. The ACA and your local doctor of chiropractic offer the following advice to help improve and maintain your musculoskeletal health.
At the Office
Make sure your chair fits correctly. There should be 2 inches between the front edge of the seat and the back of your legs. Sit with your feet flat on the floor, with your knees at a 90-degree angle. If you can't sit that way, use an angled or elevated footrest.
Take periodic stretch breaks. Clench your hands in a fist and move your hands like this: 10 circles in, then 10 circles out. Put your hands in a praying position and squeeze together for 10 seconds and then "pray" with the backs of your hands together, fingers pointed downward for 10 seconds. Spread your fingers apart and then bring them together one by one.
Hold the telephone with your hand or use the speakerphone. Don't cradle the phone between your ear and shoulder. This can lock up the spinal joints in the neck and upper back, and eventually cause pain.
Take breaks and alternate tasks that use different muscle groups.
Arrange your desk so that everything is handy - phone, mouse, reference materials, reports - to minimize awkward stretching and reaching.
Position your computer monitor so that the middle of your chin is aligned with the middle of your monitor. This will allow for good neck posture.
At Home
When you wash the dishes, open the cabinet beneath the sink, bend one knee, and put your foot on the shelf under the sink. Lean against the counter so some of your weight is supported in front.
When resting or watching TV, don't use the sofa arm as a pillow. The angle is much too sharp for the neck.
Don't bend from the waist when you lift a child. Squat with your back straight. Keep the child close to you and use your legs and arms to lift.
In the Yard
If you shovel snow, push the snow straight ahead. Don't try to throw it and walk it to the snowbank. Avoid twisting and turning motions. Bend your knees to lift when shoveling. Let your legs and arms do the work, not your back. Take frequent rest breaks to take the strain off your muscles. Try to stand as erect as possible.
Playing Sports
Warm up slowly before a game. Do calisthenics, flexibility exercises, or light running to increase your heart rate.
When sweat beads form, your body is at the proper temperature to stretch the tendons and muscles.
While Traveling
When driving, adjust your car seat so you can sit firmly against the seat back without having to lean forward or stretch. Buckle your seatbelt and shoulder harness, and adjust the headrest so that it supports the center of the back of the head.
Invest in a wheeled suitcase that has a sturdy handle.
Don't always carry the weight on one side - take frequent breaks and transfer the weight to the other side.
Don't try to carry too much. Even wheeled suitcases can cause problems to the neck, shoulders and lower back when pulled from behind.
When traveling by air, check all bags heavier than 10 percent of your body weight. Overhead lifting of any significant amount of weight should be avoided to reduce the risk of pain in the lower back or neck. While lifting your bags, stand directly in front of the overhead compartment so the spine is not rotated. Do not lift your bags over your head, or turn or twist your head and neck in the process.
While seated in an airplane, vary your position occasionally to improve circulation and avoid leg cramps. Massage legs and calves. Bring your legs in, and move your knees up and down. Prop your legs up on a book or a bag under your seat.
For Children
Have a smaller table for them where they can do their homework, rather than force them to use a standard table and chair. If the child's feet don't touch the floor, place a footrest or box under the feet. Position the computer monitor so the top of the screen is at or below the child's eye level.
Make sure the straps of your child's backpack are padded and worn over both shoulders, not just one. Also, the contents of the backpack should not weigh more than 10 percent of your child's body weight.
If your child is involved in sports, make sure all equipment, including helmets, pads and shoes, fits your child properly. If your teenage child is involved in soccer, make sure they are taught how to "head" the ball properly. A young child should not use the heading technique at all, according to ACA experts.
Make sure your child has enough calcium included in his or her diet. ACA recommends 1 percent or skim milk for children over 2 years old, and whole milk for those younger than 2. The calcium in milk is essential for healthy bones and reduces the risk of joint and muscle-related injuries
Make sure your child avoids sugar-loaded, caffeinated and carbonated drinks. Rather, encourage them to drink plenty of water. Caffeine can dehydrate your youngster, and the high levels of phosphorous in sodas and other carbonated beverages can interfere with calcium absorption - a problem that could lead to osteoporosis down the road.
While the ACA encourages you to follow these tips for better musculoskeletal health, remember that good spinal health is but one component in a healthy lifestyle. Exercising, getting a good night's sleep, drinking plenty of water and eating a nutritious diet contribute not only to health but also to the ability to heal after an injury.
Monday, January 25, 2010
The Five Rules for Healthy Eating
Five Rules for Healthy Eating
by Sylvia Mills, Ph.D.
Bad Eating Habits Lead to Obesity
A lot of people miss breakfast, eat a skimpy lunch and end up ravenous at the end of the day. Because they are so hungry they eat while they are making dinner; eat dinner too fast; still feel hungry and either deprive themselves, or continue to snack through the evening. Disgusted with themselves, they console themselves with sweet foods or alcohol, which again adds more calories.
Dieting is the pits.... reduced food intake just sets up the desire to binge as soon as the diet is over. After weeks of deprivation, chocolate, candy and junk food are too desirable. So if you want to lose weight what do you do?
The Solution: Learn about Healthy Eating
To prevent weight gain, the solution is do not overeat. To prevent overeating, it is essential to modify your basic eating behaviors. A friend of mine usually finished his meal way ahead of me, ate extra helpings and he put on pounds. Then he starved himself for ten days. He lost 10 pounds. When he resumed his usual eating behavior he regained the weight. Another friend "likes" particular foods in spite of the fact they are fatty. He found he had high blood pressure and lost a lot of weight but now makes "exceptions" to his healthier diet to munch on fattier foods. Although he talks about losing weight he is gaining it back one-cheese omelets at a time. Aside from the discomfort of this 'on again off again' pattern of overeating and weight gain, there are health risks. You have only to be really ill, to learn how valuable it is to be healthy.
During the weight gain period, there is an increased risk of cardiovascular disease because you are carrying around an overweight body. Dieting means a risking insufficiencies of calcium and other essentials minerals and vitamins you need for optimum health. In addition, weigh gain and weight loss have a negative impact on your mood and well-being.
Five Rules for Healthy Eating
First Rule: Shop for health: If you buy it: You WILL eat it.
Don't buy or order junk food then you cannot eat it. Buy the most delectable fruits and vegetables and eat plenty of them. Ounce for ounce they are less expensive than candy.
Avoid manufactured foods: buy fresh. Anything prepackaged in plastic, cans, or layers of paper wrappings is manufactured and probably has more sugar, salt and fat than you can afford to eat. Please note: high blood pressure can be affected by a high salt intake. Buy fresh vegetables, fruit, meat and fish. Eat only a little [less than 4 ounces] of pasta, potatoes, rice or bread. Buy only breads with 2 or 3 grams of fiber per slice and don't add margarine, butter or preserves.
Second Rule: Eat ONLY when you are sitting at a table.
This means no snacking while you prepare food, no eating between meals, and no eating after dinner is over. The one exception is a piece of fruit midway between breakfast and lunch and a second fruit halfway between lunch and dinner.
At work, no eating at your desk...go to the lunchroom or outside in fine weather.
Third Rule: No TV or reading while you are eating.
You need to be aware of what you are eating and how you are eating it. Remember when you were so hungry, you ate so fast the meal just vanished or, you were busy watching television and you ate the whole meal without being conscious of it. That is a trance state. If you eat with someone, remember, no talking with food in your mouth.
Fourth Rule: Put no more than a heaped teaspoonful of food into your mouth at any one time and empty your mouth before reloading your fork or spoon.
This slows the pace of eating and allows enough space in your mouth to properly mix the food with saliva. This starts the process of good digestion. Still eat too fast, use a teaspoon or a child's fork and eat off a small plate not a big one.
Fifth Rule: Chew each mouthful at least 20-25 times.
This breaks the food down into small particles for efficient digestion - and yes, the rule applies to soft foods too. It also slows the pace of your eating.
When you take time to eat, your stomach has the ten minutes it needs to signal to the brain: "I have food in me." Your brain then switches off the, "I am hungry" mechanism. This process takes about 10-15 minutes.
A fast eater can shovel in a lot of food before the switch is triggered so faster eaters may eat too much. Next time you are in a restaurant, try watching 10 overweight people and 10 people normal weight people eat. You will generally find that overweight people eat the same meal in much less time than the thinner people.
Conclusion:
If you follow these simple rules, you will balance your food intake across the day. You will never be "starving" and you will chew and taste each mouthful of food for a longer time. Since you are less likely to pig out at dinner, you are more likely to wake up hungry, so breakfast becomes a necessary meal. Enjoy it.
At lunchtime, eat a tasty variety of food and you will no longer be ravenously hungry when you sit down to eat dinner and too tired to pay attention to what you are eating.
What you eat matters. Remember fats and sugars are rich in calories and poor in nutrition. Go for variety.
Eating regular, well-chewed, unrushed meals of foods high in nutritional value means enjoying good flavors, good digestion, sound nutrition plus you promote a sense of healthy well-being and you will be unlikely to pile on excess pounds.
When you stop buying junk food, you also save a lot of money. All that processing costs money: junk foods pass those costs onto you. Not only your body but your budget benefits from healthy eating..... Enjoy!
Solution Oriented Meal Suggestions:
Breakfast: If you are not in the habit of eating a breakfast, start with easy foods like bananas, yogurt, nuts, oatmeal and fruits. If you like milk, drink it. A good breakfast is the insurance you will not overeat later in the day.
Lunch: Include a variety of foods. If you work, take fruit to eat, snack on raw vegetables [a dipping sauce is okay if you use it sparingly] or take a homemade sandwich with just a single slice of meat or cheese in its middle and plenty of salad for taste and texture.
Dinner: Same as lunch: small quantities of a variety of natural foods cooked anyway you like but with no added fat. If you find yourself craving a dessert eat a small quantity really slowly, savor every teaspoonful and see how long you can make it last [no refills].
Snacks: Snacks are okay to reduce long periods between meals. Eating every four or five hours prevents feelings of "starvation." Feeling "starved" means risking eating too much too fast. Snacks of fruit, a few nuts or baby carrots provide healthy calories. If you want some chocolate have some now and again. When I want chocolates, I only buy three because I know if I buy ten pieces I will eat the lot [I have no will power around chocolate] but I will hate the fact I have eaten so much. Remember the First Rule: If you buy it you'll eat it, so only buy what is good for you.
Last thought:
Size matters: if your heart has to service 300 lbs that is twice the work of servicing 150lbs plus it has to use more pressure to do the additional pumping... Overeat and it's your funeral...
Sylvia Mills, Ph.D. is a psychologist, author and Professional Member of the National Speakers Association. She speaks regularly to Corporations "Dealing with Difficult People." "Handling Conflict Effectively." "Managing Stress in these Pressured Times." Meeting planners and readers can find additional articles and contact information at http://www.SylviaMills.com
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